August 2010

Ok, so I am going to TRY to diet for 1 solid month. I am planning a December lap band procedure and I need to start eating right. With the help of my fiance and kids, hopefully I can get on track b4 I have to go back to work.

Notes from dietician.
- do not take food groups out of diet
- increase fiber
- increase protein
- decrease fat
- decrease sugars (<15 per meal)
- decreast carbs
- Add fruits and veggies (good sugars)

Also
- take atleast 30 mins to eat a meal.
- chew each bite 20-30 times

Fast Foods
- should be good foods with a side of bad foods. (ex. salad w/fries)
- have small portions of bad foods (ex. french fries - small not large)

Practice for after surgery
- sip water
- no drinking a half and hour before meals and 30-45 after meals

Also
- take multi viatamin with Iron everday
- take calcium caltrate w/vitamin D every day

Smoothies
- fruit smoothies are good
- add whey protein to make them better.

Maintain a 1500-1800 calorie diet

Exercise
- Must exercise at least 30 mins a day.
      Goal: Get the heart rate up and stay fit
- Wii fit at least 20 mins a day (continuously)
- Walk or ride bike for 15-30 mins a day (continuously)

Philosophies
- If I stray from my meal plan, add sugars or carbs, it is my decision and I alone must deal with the consequences.
- I have the choice to diet or not to diet. It is my body and what I do or don't do rest on my shoulders.
- No one can tell me what to eat or how to eat. I have to make my own decisions.

Note to Family & Friends:
- I must realize that people are going to tell me: "Eat this, its good for you" or "Don't eat that" or "Should you be eating that?" - I must be strong enough to take their words as advice and not purposely eat what I want to show them who is the boss of me.
     - I tend to eat what I shouldn't eat b/c people tell me I shouldn't eat it. I am very defiant when someone tries to control my eating habits, and overall life style.

Please take note that I don't respond well to other people's comments about food that are directed at me. I never have and never will. To support me in my endeavor one must be themselves and do for themselves and not worry about what I am doing.

Encouragement is welcome in the form of joint efforts to exercise or  to create a healthy meal together. Deciding what is best for me is not encouragement, it is demeaning to me and I will most likely rebel and do what I shouldn't do.

No one can tell me what to do or when to do it. By doing so it will ruin anything I have been doing for myself.  I must decide for myself what I want to do and when I want to do it. If someone would like to join me when I decide to do something, that would be the support I am looking for.

When exercising I will take breaks when I need them and will not try to keep the pace of others. I must start at my own pace and work up to pace that is acceptable for me.

Support
- the best support I can get is for those around me to eat with me in the same manner. Including the foods, pace of eating and drinking and time of day eating. Not an easy task.

The Hunger Chart
- A scale of 1-10. 1 being starving like haven't eaten in days to 10 being so full you have over-eaten and you need to undo your pants.
-Goal: to eat when I reach a 3
-Goal: to stop eating when I reach a 7
  
Pacing
- the diet and exercise will start off slow andprogress to meet goals by the end of August 2010.

Wish me luck!!

-D