Tag Archives: Weight Loss

Thai Turkey Wraps #WLS #VSG #Recipe

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I actually made these a few weeks ago, but I absolutely loved them.  They made great left overs for lunches also.  Super yummy, super big fan of them.

Thai Turkey Wraps

I was big time craving thai food, and yeah these aren’t technically thai food, but it’s what lead to the inspiration of me making these.  Since I am also working towards incorporating more veggies into my post sleeve diet, these scored even more points.

  • 1 Pound 99% Lean Ground Turkey Breast
  • 1 Medium Onion, diced
  • 1 Medium Red Bell Pepper, diced
  • 1 Tbsp Olive Oil
  • 2 Tbsp Reduced Sodium Soy Sauce
  • 2 Tbsp Hoison Sauce
  • 1” Chunk of Ginger Diced
  • Chinese 5 Spice, a dash or two, to personal taste
  • 1 Head Bib/Boston Lettuce (washed and separated)

Saute the onions over medium head for 5-7 minutes in the olive oil, until translucent.

Add in the Ground Turkey and crumble and cook until completely cooked.

Add in the diced peppers

Add in the remaining ingredients (minus the lettuce!)  Cook until desired consistency.

Makes 6-8 WLS Patient sized portions.  Makes 3-4 normal people portions.  The below information is based on 6 WLS Patient portions.

  • Calories: 158
  • Fat: 4
  • Fiber: 2
  • Protein: 24
  • Carbs: 8

Now for the fun part, toppings.  These aren’t included in the nutritional information, so make sure to track those.

  • Spicy Peanut Sauces
  • Sliced Scallions
  • Crushed Peanuts
  • Sliced Peppers
  • Sriracha Sauce (spicy!!)

Tata for now,

Scale Warfare

Does Having WLS Mean Never Dieting Again? #WLS #VSG

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Pre-op, I knew that my life post-op would require keeping up primarily with protein.  I assumed that calories would always stay in check thanks to eating protein first and of course my smaller sleeved tummy.  I figured I’d never buy another book about dieting or weight loss since I had a built in program to follow.  I figured that my Dr. Oz watching days were over (side rant…have you ever watched Dr. Oz and wondered how the eff people could actually follow ALL of the different supplements he recommends, you’d need to first win the lottery and the second survive entirely on supplements.)  I figured I’d never see the allure of re-joining Weight Watchers ever again. Boy was I wrong.

Calorie, carb, fat, protein counting.  All part of my daily life post op.  It’s still all an experiment to find out the exact balance that works for me.  Workout minute counting, also a daily post op activity.  Do I still buy diet books, absolutely.  The most recent one thanks to Dr. Oz…again.  This one was about whether you should follow a Hunter or a Farmer diet plan.  The show was really intriguing, and thanks to instant download to the Kindle, I had it and was ready to read by the time Dr. Oz has gotten to the first commercial break.  While the book was interesting, and I learned that I am a Farmer (require more meals and higher carbs), not a Hunter (fewer meals, higher protein), it’s not likely a diet plan that would work for a post op patient.

I am probably more cognizant now than ever about actually tracking my food.  I do miss a thing or two here or there, but overall, I am focused almost daily on sticking to my plan and working out.  More so than ever actually.  It’s easy to fall off the weight loss wagon, even post op, BUT, it’s also a lot easier to get back on said wagon, at least for me, at least for right now.

My Weight Watchers membership auto renewed…THREE  times now since surgery.  It auto charges me for 3 months at a time.  Sure I can go in and cancel it, but I can’t for the life of me do it.  There have been weeks, more than I’d like to admit, that I track on both My Fitness Pal AND on WeightWatchers.com.  I love those weight watchers points.  They are so engrained in my head.  Shockingly now that I am in a lower points range, the points actually workout pretty well for me, as long as I am sticking to my actual calorie goals and plan.  Sort of shocking really; probably because I can no longer eat 3 bananas a day.  (That joke only makes sense if you’ve followed Weight Watchers and know that fruits are 0 points, and the average banana is 110 calories.)

I now have a fabulous tool to help me keep my portions in check, but I still have to do all of the work.  I still have to make decisions.  I have to choose to put smart foods in my body, I have to choose to workout daily, I have to choose to get my bum off of the sofa and do something besides watch TV.  I still enjoy researching the crap out of diets and healthy living options.  I should probably read less because so much of the information out there contradicts itself, but alas, I am my Mom at heart, which means I enjoy the researching process of making the decisions.

Do I still have to diet?  YES.

Tata for now,

Scale Warfare

Doctors Goal Weight; My Goal Weight; Reality #WLS #VSG

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I think I forgot to mention in a previous post that my doctors goal weight for me.  If I did mention it, this is a bit redundant, but still worth discussing.  There’s a lot of focus on a specific goal weight, whether it be based on the BMI standards, a doctor’s goal of what he sees the average person do, or own personal preference.   Some people go based on getting into a certain size or hitting certain dreamed of body measurements.

As things have started to dramatically slowdown in the weight loss department, I’ve been giving these various goals a lot of thought.  The goal that I set for myself pre-op was to get down to 150-155.  This would put me in a healthy weight range per the BMI standards, and give me a 10-15 pound space for fluctuation.  Right now I’m about a pound or so away from no longer being obese, and hitting just the overweight category (woot!).  I am by no means thin, but I am certainly getting more and more comfortable with my body and where it is at.  I’m not entirely sure how realistic it is for me to shoot for 150-155.  I am going to have extra skin.  I have a lot of muscle mass.  My body fat percentage is only about 8% higher than where I want it to be.  I also have gargantuan calves and a large body frame.

My doctor’s goal was for me to get below 200 and to have healthy labs.  Done and done.  BMI says I should lose about other 40 or so pounds.  I can get down to 164 and technically be at a “healthy” body weight per the BMI.  That gives me absolutely no wiggle room though.  Body fat percentage to get in a healthy weight range, well that’s just a math equation that being a Poli Sci major won’t let me figure out.  (Lose 8-10% more body fat, but also maintain or increase muscle mass…carry the one…with a factor of .432827….NO IDEA.)

So what is my goal weight?  I have no idea.  I’m fairly certain that at 5’8, I could be pretty darn comfortable at about 165-175.  I’m not really going to change up what I’m doing, so my guess is, that my body will eventually hit a point where I just stop losing and it will figure out where it’s comfortable on its own.

I am shopping in “normal” stores without fail.  I typically can buy in the 12-14 size range, and the tops are a large or extra-large, depending on the top.  I’ve been lucky enough (?D?W@?@?) to not have lost my chest, so that and my arms and their evil extra skin sometimes keep me in larger tops.  My goal was to get out of Lane Bryant and the plus sized section, and I have accomplished that.  Would I love to get into a 10, or even a single digit size?  Sure, but I’m not entirely sure how likely that is.

I am officially changing my first goal weight to 175.  Once I hit that number, I will re-evaluate my goal.  I’m in a whole new territory being in onederland.  I have absolutely no idea where the end of the weight loss portion of my journey will end.

Tata for now,

Scale Warfare

 

One Day…100+ Grams of Protein from Only Food #WLS #VSG #PROTEIN

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Back during my pre-op nutrition classes the nutritionists had discussed that our ultimate goal is to one day be off of all protein supplements.  While they aren’t bad to take, ideally we would get our nutrition from actual food.  My nutritionist was completely fine with me still be on one shake a day at this point, but I was wondering if it were even possible for me to hit my normal 100+ grams of protein in a day without the use of a shake.  So I did a little experiment, and apparently it is possible.  But how you ask?

I wouldn’t say that it was easy, but it was possible, especially considering that this was one of my telecommuting days, so I was at home and had greater access to a kitchen.  I think for days that I’m busy or working, I still need a shake.

6 Month Check-Up w/ Nutritionist #WLS #VSG

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I was very, very eager to meet with the nutritionist last week.  I had encountered my first major stall since having had surgery, and I was ready to throttle the scale out the window.  I’m working out like a maniac, tracking food like a maniac, and the scale was just bouncing all over the place.

On any given day that I work out, I burn between 500 and 900 calories in the gym.  I had been averaging about 900 or so calories a day consumed.  So without taking into account BMR (basal metabolic rate) I was hitting a break even point on a lot of days.  Throw in my BMR, and the deficit is ridiculous.  While the math would make any sane person go HMMMMM lots of pounds falling off, the reality is, I was stuck.  I had a feeling that the nutritionist was going to suggest more calories, but I didnt realize how many.  She wants me to work towards:

1200-1500 calories a day

A DAY

Do ya’ll know how many that is for a post op person?  The hard part for me is that I spend too much time reading forums like Obesityhelp.com or Verticalsleevetalk.com where there are preachers of the 600-800 calories a day for the entire weight loss period and no more than 40 grams of carbs a day.  The nutrionist said she hears that a lot, but I need to really start putting more in to see the pounds come off.  Especially with how much I work out.  Guess what, day 1 of eating 1200 calories I FINALLY broken into Onderland!

She said to baby step it.  Dont immediately try to go to 1500 calories, but dont be scared of the calories either.  Also she said to not be scared of carbs.  HEALTHY CARBS that is.  Sweet potatoes, vegetables, fruits, whole grains, you know the healthy things.  So I am slowly incorporating those things back into my diet.  There are still going to be days when I’m closer to 1000, but for the next month, I’m going to give around 1200 a try.  By a year out, I should be at about 1500 a day.

So these are my new goals:

  • 1200-1500 calories a day
  • 35-40% Carbs
  • 25% Fat
  • 35-40% Protein

I already hit 100+ grams of protein a day, so I am already within those ranges for protein.  The carbs are going to have to go up though.  Thats something I’m going to have a little bit of a tougher time with.  Most of the things I need to consume to hit the protein goals fill me up and make it hard to get the carbs in.  So I am adding little things here and there:

  • Granola (no sugar) to yogurt
  • Greek yogurt (carbs from lactose)
  • Whole Grain crackers
  • Whole Wheat Lavash bread
  • Salads
  • Veggies
  • Fruits
  • You get the idea.

The goal is non sugary, non white carbohydrates.  It will be interesting to see how this all pans out.  I’m excited for the journey :)

If you are on MyFitnessPal, feel free to add me as a friend if you want ideas about what its like to eat 8 months post op.  My name on there is shockingly scalewarfare

Tata for now,

Scale Warfare

6 Month Check Up-2 Months Late #WLS #VSG

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Today I’ll focus on the Physicians side of the 6 month check-up, and do a follow up post on the nutritionists side.  I was almost two solid months late for my 6 month check up due to travel for work and then work requirements.

I went about two weeks before the appointment to have my blood drawn.  I learned interestingly that in the state of Virginia, you don’t own your blood work results, the physician ordering them does.  So now I have to remember to have the surgeons office put on the prescription for my blood work to send the results to me as well.  I dont get it.  My blood…me paying for the results…results arent technically mine?

Anyways, back to the appointment.  I hate their scale, it weighs a solid 10 pounds higher than any other scale out there.  This is awesome in the beginning, especially for insurance requirements, but now it just pisses me off.  I am down a total of 105 pounds on their scale also though, so it’s really a tomato or to-ma-toe thing. I asked the PA Tiffany about setting a goal weight, and she said that the surgeons goal weight for me it to be below 200 (on their scale) and have healthy blood work.  On my home scale I am officially below 200, but that means about 10 more pounds to make it on their scale.  My blood work is already healthy.  She said anything else is just a bonus in regards to weight loss.  I figured they’d want me in a healthy BMI range, which is how I picked the arbitrary number of 150-155 as my goal, but I might re-access as I get closer.  She said since I’m pretty muscular, getting that low might not be entirely realistic.  We shall see.

My blood work all came back great, I am within a healthy range for everything that the test for.  The results are 4 pages long, so I wont go into too many details.

  • Glucose: 80 (range 65-99)
  • Calcium: 9.2 (range 8.6-10.2)
  • Cholesterol: 174 (goal <200)
  • HDL Cholesterol (the healthy one): 53 (goal >46)
  • LDL Cholesterol (the bad one): 121 (goal <130)
  • Iron: 110 (range 40-175)
  • B12: 926 (range 200-1100)

So I’m doing well on the big ones!  I suppose all of those supplements are really doing their job.

Tata for now,

Scale Warfare

Vitamins, Minerals, Protein-Oh My. #WLS #VSG

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One of the things I always wondered about pre-op was all of the supplementation that you have to do post op.  Is it forever?  Is it a lot?  What do people take?  Etc.  So I thought I’d do a post about what vitamin/supplement schedule and my protein intake.

Vitamins/Supplements

This is what I take on a daily basis, many by choice

I’ll start at the top, going clockwise:

  • 2 Centrum Multi-Vitamins
  • 2 Colace (keep things moving)
  • 1 Probiotic (keep my gut in check)
  • 1 Zyrtec (allergies)
  • 1 Iron pill (every other day)
  • 1 MegaRed (fish oil for a healthy heart)
  • 1 B-12 (every other day)
  • Pepcid OTC (Costco brand)
  • 4 Calcium petities w/ vitamin D (Calcium Citrate)
  • 3 Biotin (for healthy hair and nails…this one is from Costco…I’m going back to the tiny gel cap version from Amazon as soon as I’m done with these horse pills!)

What I have to Take

As you can see a LOT fewer are required.

  • 1 Iron pill (every other day)
  • 1 B-12 pill (every other day)
  • 4 Calcium petites w/ vitamin D
  • 2 Centrum Multi Vitamins

How do I keep these organized?

I have a 7 day pill case, a big one, that I fill up every week.  Then each night when putting my lunch box away I throw everything in this little guy:

I go ahead and throw this back in my lunch box for the next day.

What order do I take them in?

I have reminders in my phone that go off every 3 hours or so throughout the day reminding me to take my supplements.  This picture is actually backwards, so I’ll start from the right, and work my way left.

  • With my AM protein shake, on the way to work I take 2 of the Biotins, the probiotic, the B-12, the iron, the Colace, the Zyrtec, the Pepcid, and a multi-vitamin.
  • Around 10, I take 2 calcium and the last Biotin
  • Around 1 I take the last 2 calcium
  • Around 4 I take the last multi-vitamin.

Because Iron blocks the absorption of calcium, you have to spread the two out by at least 2 hours (different doctors have different rules.)  So that is why everything is separated out.  Is this a pain in the ass?  Yes, sometimes.  But most days its just a routine.  The hardest part was when I was on travel and was completely out of my schedule.  I play a bit of a game with myself.  When I’m filling up the smaller daily pill case for the next day, I take out any of the ones that I missed and put it back in the weekly pill separator.  My goal is to not have ANY left in the weekly box at the end of the week.

Protein Supplements

The ultimate goal is to get all of your protein through food.  Theoretically I could do that, but it’d be really hard, and I would wind up getting less protein in (even though I’d still hit my goal number.)

I have a protein shake every single morning to start my day.  I drink it in the car while taking my vitamins.  Two birds, one stone.  Lately I’ve been on a cycle of 1 Scoop Jay Robb Whey Vanilla (25 grams of protein) mixed with 2 scoops of Click Latte (15 grams of protein.) That knocks out 40 grams and I havent even gotten to work yet.  Some days I hate them and want to throw them out the car window, but I suck it up.  I have to do it.

Protein supplements are a very personal thing.  It’s great to get recommendations, but you are going to have to find what works for you.  DO NOT buy a ton pre-op.  Your tastes for first 6-8 weeks after surgery are nothing short of strange.  I thought cauliflower smelled like skunks that first month or two, and milk, ugh, the odor of cow pastures is all I smelled when I drank them.  Over time your tastes will settle back down, and you’ll slowly learn which protein shakes you can tolerate and which you can’t.  I bought a TON of stuff from Unjury because I found so many recommendations for it, it still to this day makes my stomach a bit nauseous, but other people love it.  Some people hate the Jay Robb products, I love them.  You just have to try, try, and try some more.

Tata for now,

Scale Warfare

 

Questions I’ve Received #WLS #VSG #Workingout

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I’ve received several emails in the past couple of weeks and a few comments asking specific questions about weight loss surgery, vertical sleeve gastrectomy, and my workout routine, so I figured I’d do a little Question/Answer post :)

  1. Do I feel hunger at 7-8 months out?  I deal more with head hunger than anything else.  What I’ve learned is that no matter how much reading up or research you do on any weight loss surgery, “it” (the surgery, the process, the experience) is a completely individual experience.  Some people still have real hunger issues post op.  I’m lucky in that I dont often physically feel hungry.  If I keep myself busy and active enough, I am able to keep the head hunger at bay.  If I give myself a lazy day to lay around, or if I’m bored at work, the head hunger monster strikes and I have to deal with the same feelings that I had pre-op regarding food.  The surgery isnt magical, it’s a tool.  On a busy Saturday I can easily eat breakfast and then only realize that I should eat 10+ hours later because I have a headache or I get a little dizzy.
  2. Sweets?  This is a continuation of #1. They dont do surgery on your brain, just your stomach.  Be prepared for that.  Be prepared for dealing with head hunger.  Jellybeans and peeps still screamed my name on Easter, just like they did before.  Cake at office birthday parties still exists, just like it did before.  With the sleeve you dont have the same issue with “dumping” that you do with gastric bypass, so you can still eat the sweet things (this is an individual thing, some people can and some people can’t,) be prepared for that.  For me sweets are hit or miss, sometimes they make me feel dreadful, sometimes I have no problems with them.  I do try to avoid them for weight loss and health reasons though.  If I have too much sugar, I just feel so blasted awful, I get really tired and just feel bad.  Its not an upset stomach thing, just a blah feeling.
  3. Is there anything I can’t eat or that my sleeve doesn’t like?  Before I had surgery, it was a bit of a running joke that I had a stomach made of yarn.  There was no telling what was going to give me an upset stomach.  Since surgery, I have a sleeve made of steel.  There isnt a single thing that I’ve tried so far that the sleeve hasnt liked.  I can eat steak, chicken, seafood, pork, any dense protein.  I can eat literally anything.  Carbonation hasnt been friendly to me, but I was never really a soda drinker, so that is OK.  I do my best to always eat protein first, and usually there isnt a ton of room for things like rice or pasta.  I can probably count on my fingers how many times I’ve had rice or pasta since surgery.  When I have had them, its a couple of tablespoons, or just a few pieces of pasta.  I’ve added salads back to my diet, I’ve added fruit back, I let myself have a treat now and then of something like frozen yogurt.  What I cant do is eat more than a certain amount.  I still pay attention to my “soft stop” of a burp.  The second I have the quiet little burp, my fork goes down and I am DONE.  In addition, pre-surgery, I think everyone goes through a “oh shit I better eat 15 servings of sushi (insert food of choice here) because I will NEVER get to eat it again.”  While it does feel that way, it just isnt.  You just cant eat 15 servings anymore :)
  4. Hair Loss?  Did I have some hair loss?  Yes.  No one but me noticed, so it obviously wasnt a ton, but that doesnt mean I didnt feel like it was a ton.  It’s hard to watch your hair fall out in the shower, feeling like your pulling hundreds out at a time.  The reality is, it was probably 3-4 times more than normal, and it looks like more than it actually is.  I had one spot, where I part my hair that I personally really noticed.  Not once did even my husband notice it, even when I pointed to it and said “RIGHT HERE, THERE’S NO HAIR!”  It lasted about three months, and now I have thicker hair than I did before.  I have always had a lot of hair, just not super thick hair.  How to prevent hair loss?  Dont believe everything you read.  There is no controlling it.  Even when you get in all of your protein, which I did, you can still have hair loss.  It’s due to the anesthesia, the dramatic weight loss, and the super low calorie levels.  The good news is, is that it stops.  The other good news, you are going to notice it way more than anyone else will.  PS-Buy a hair catcher thingy for the shower drain, you’ll be happy you did.  PPS-Dont spend a ton of money on expensive shampoos that claim to make your hair regrow, they do NOT work.
  5. Still losing weight?  Yes.  No where near as fast as I once was.  I now have to fight for every pound just like I did pre-op.  Don’t get me wrong, my sleeve still does its job, I just also have to put in more effort to do my part of the process now more than I did initially.  I do a lot of working out, and am still losing inches, the scale can just be an evil bastard sometimes.
  6. Still taking vitamins and using protein shakes?  Yes, more about that in a post coming up in the next few days.
  7. Do I have extra skin?  Yes.  Not as bad as some, worse than others.  This is one of those things that is very much about how long you were over weight, genetics, etc.  There’s nothing you can do to control this.  I created the body that stretched out my skin, now I have to live with it.  A lot of people stop posting pictures once the skin gets bad.  I have no plans to change how I take my progress photos.  My arms are the worst.  I cant imagine what they are going to look like in another 40 pounds.  The rest you can really only tell if I’m leaning forward (stomach, chest, etc.)  That and I thing I have a Sharpe ass.  It doesnt look bad yet, but oh my friends, it will.
  8. Do I have to work out?  YES.  I have come to love working out, absolutely love it.  I am in the gym 5-6 days a week for 60-120 minutes at a time.  I do a really good mix of cardio, stretching, and weights.  The weight loss has dramatically slowed down, and the working out keeps me sane.  This is my normal schedule:
  • Mondays: 45 minutes or so on a cardio machine, usually the elliptical followed by a 30 minute Metabolic Effect class (bootcamp on crack.)
  • Tuesdays: 60 minutes or so on a cardio machine, and if I’m really feeling it, followed by a 60 minutes of Cardio Kickboxing.
  • Wednesdays: 45 minutes or so on a cardio machine, followed by a 60 minute Body Pump class
  • Thursdays: 45 minutes or so on a cardio machine, followed by a 60 minute Yoga class (this is my zen ohmmmmmmmmmm day.)
  • Fridays: 60 minutes of cardio
  • Saturdays: 60 minute step class followed by a 60 minute Body Pump class.
  • Sundays: OFF, and by OFF I mean yard work.

If you have any questions, please feel free to email or comment, I’m more than happy to answer any questions that are out there.  I know that pre-op I slept, ate, and drank anything I could find about life post op.

Tata for now,

Scale Warfare

Big Milestone! #WLS #VSG #ONEDERLAND

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I know, long time no talk.  The whole not having access to external internet at work thing is really cramping my blog style.  Here is my daily schedule:

  • 5:15 Wake Up; Shower; Walk the dog; Pack Lunch bag; Get Ready
  • 6:15 Leave for work
  • 7:30 Get to work
  • 4:00 Leave work (if I’m lucky…some days closer to 5)
  • 5:00 Get home (sometimes it’s 6ish); Walk the dog; Change for the gym.
  • 5:30/5:45 Leave for Gym
  • 7:00/7:45 Home from gym (depends on what class or classes I’m taking)
  • 8:00-8:30 Cook Dinner
  • 8:30-9:00 Dinner
  • 9:00-10:00 TV if I havent already fallen asleep; take care of the dog; get ready for bed; pass out at 10:02

Rinse and repeat.  That doesnt leave much time for anything else.  Blogging has taken a pretty big hit because of this.

The past 6-7 weeks the scale has been screwing with me.  I’m up and down, and up and down, and up and down.  I have lost overall, but that evil bastard of a scale didnt want me to break through the 200 mark.  Well guess what I saw this morning??

That’s right, ONEDERLAND!!!  I havent seen my weight start with a 1 since sophomore or junior year in high school.  I finally broke through!  I hope it stays like this forever.  I hope that I’m done bouncing around up and down up and down!

Since I am telecommuting today, I am going to use my little mini breaks to get several posts written.  What’s in store:

  • Supplements/Vitamins
  • 6 Month check-up…almost 2 months late (Blood Work and Nutritionist Updates)
  • Responses to questions that I’ve received via email or through comments on the blog regarding VSG and working out.
  • 8 Month Surgiversary

Tata for now!

Scale Warfare

 

Running #WLS #VSG

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So I started to Couch 2 5k back in November/December time frame.  My goal was to take as long as I needed to, to get through the program and knock one of the items off of my 40 by 40 list.  For some reason I can’t bring myself to finish the stupid thing.  I’ve finished Week 8, and I’ve started Week 9, but I get so flipping bored and just want to do other things.  I’ve tried running indoors on the treadmill and outdoors in various locations.  With the exception of running by East Mission Bay in San Diego, it isn’t exactly fun outside either.

For a while I was LOVING the running, but now I feel like I have to force myself to do it.  I am signed up for a 5k in mid April and I am excited to just get through it so I can knock it off of the list.  I am having so much more fun going to classes, going hiking, trying out different machines at the gym, etc.  I am starting to realize that running might just not be my thing.

Don’t get me wrong, I think it’s awesome that I can hop on the treadmill or go for a run outside and knock out a few miles now, something I’ve never really been able to do before, but I’m not IN love with it, if you know what I mean.  I did 8 miles in 60 minutes on the elliptical on  Level 6 this past Sunday.  I know that the elliptical and running aren’t the same, but it does show me that I do have the endurance to push myself for a full hour.

Thoughts??

Tata for now,

Scale Warfare