Michelles Weight Loss Journey's Story

DIET AFTER WEIGHT LOSS SURGERY - DIET MENU SUGESTIONS

Diet After Lap Band Surgery - Gastric Lap Band Diet Menu Suggestions All the nitty-gritty details you need to know about the diet after lap band surgery are here. Here are some quick and easy, well balanced, nutritious, post lap band diet menu suggestions: Post Lap Band Surgery Diet: Breakfast * 2-4 scrambled egg whites. Top with salsa and roll in a small corn tortilla. * "Sausage Biscuit": Serve 1 Morningstar Farms Veggie Sausage Breakfast + 1 slice lowfat cheese on top of 1/2 toasted English muffin. * Protein shake * 1/2 cup lowfat cottage cheese + 1/2 cup berries * 1/2 cup lowfat ricotta cheese + 1 small apple, diced. Sprinkle with apple pie spice. Lap Band Post Op Diet: Menu Suggestions for Lunch * 1 oz turkey rolled up with 1 slice lowfat cheese. Eat with 1 small apple. * 1/2 cup tuna (mix with plain nonfat yogurt and mustard instead of mayo). Serve over a small bed of salad greens. Add 1/2 cup mandarin oranges and use the liquid from the oranges as "salad dressing." * 2 hard boiled eggs. Remove yolks and fill with hummus or black bean dip. Eat with a handful of baby carrots. * Serve 1/2 cup lowfat cottage cheese on top of 1 slice toasted whole wheat bread. Add tomato slices on top. * Prepare a 4 egg white omelet. Place 1/2 cup cooked asparagus spears in the center of the omelet and roll up like a crepe. Diet after Lap Band Surgery: Dinner * Taco Salad: Top salad greens with 1/2 cup pinto or black beans and 4 Tbsp. shredded lowfat cheese. Crush ~10 tortilla chips on top and use salsa as dressing. * 2 ounces chicken + 1/2 small sweet potato + 1/2 cup broccoli * Chili potato: Top 1/2 small baked sweet potato with 1/2 cup vegetarian bean chili. Sprinkle with 2-4 Tablespoons lowfat shredded cheese. * Omelet prepared with 1 egg + 2 egg whites (or 4 egg whites only) + peppers, mushrooms, and chives. * Fish taco: Roll 2 oz cooked fish + 1/4 cup cabbage + salsa in a small corn tortilla.

DIET AFTER WEIGHT LOSS SURGERY - STOCKING YOUR PANTRY

Diet After Lap Band Surgery - Stocking Your Pantry Properly I'm here to share absolutely everything you need to know about the diet after lap band surgery. Who am I?! A dietitian who specializes in weight loss surgery and the gastric band diet! * Lap Band Post Op Diet: What to Eat Immediately After Surgery * Post Lap Band Surgery Diet: HOW to eat * Post Lap Band Diet: Life Long Gastric Lap Band Diet * What to Stock Your Pantry With In order to eat right, you need to have healthy foods available at your fingertips. So for starters, you need to... Stock Your Pantry With The Right Foods Having the right foods in your house (both immediately following the gastric banding procedure, and in the long term) will make it easy to stick to your diet after lap band surgery. Establish a regular, weekly shopping day. Being able to follow the post lap band surgery diet starts with having the right foods available when you need to eat them. So eating correctly really starts with shopping properly and shopping consistently. The following lists should help give you an idea of what to keep on hand immediately following the placement of your stomach band as well as on a regular basis thereafter. (I'll continually add to the lists, so feel free to contact me if you have a great product that other gastric lap band-sters need to know about!) Pantry List for Diet After Lap Band Surgery: The First Few Weeks (Liquid and Mushy Foods) * Sugar free Popsicles * Sugar free, non-carbonated beverages (ex:Crystal Light®, Diet Snapple®, Sugar free Kool-Aid®, Diet Gatorade® etc.) * Herbal or decaf tea: hot or cold * Broth or bouillon (vegetable, chicken or beef) * Sugar free gelatin * cottage cheese/ricotta cheese * eggs * yogurt * canned tuna, chicken, salmon and/or sardines * reduced fat cream soup and/or bean soup (blenderize) * tofu * applesauce * sugar free pudding * Protein Bullets* * Nectar* fruit juice flavored protein powder * Protein Shakes *Protein bullets and Nectar are clear proteins that can be sipped over ice or blended with a sugar free, non carbonated beverage such as Crystal Light®. You can also mix them with sugar free gelatin and freeze to make high protein popsicles! Diet After Lap Band Surgery: A Well Stocked Pantry Suggested Proteins for Lap Band Post Op Diet * Canned beans (black, garbanzo, white, pinto, vegetarian, etc.) * Canned tuna (light, water packed) * Canned salmon * Canned sardines, low sodium * Canned vegetarian chili * Cheese, lowfat or nonfat * Cottage cheese, lowfat or nonfat * Edamame (green soy beans)- fresh or frozen * Eggs, egg substitute, egg whites * Ground chicken or turkey breast * Lump crab (real crab meat...not imitation crab) * Pouch salmon or tuna * Pre-cooked Rotisserie Chicken * Salmon filets – fresh or frozen * Scallops * Shrimp – fresh or frozen * Skinless, boneless frozen chicken breasts * Tempeh * Tilapia or Flounder filets – fresh or frozen * Tofu * Trader Joe's "Just Chicken" (pre cooked chicken) * Trader Joe's "Just Salmon" (pre cooked salmon) * Turkey Burger Patties * Turkey Tenderloins * Turkey or chicken breast deli sliced meat (Boar's Head) * Veggie Burgers * Yogurt (lowfat or lite): Stoneyfield Farms, Trader Joe's, Brown Cow, Fage Total 0% Greek Yogurt, Horizon Organic, Yoplait Light, Dannon Light & Fit, Weight Watchers Suggested Fruits for Diet After Lap Band Surgery * Applesauce * Mandarin Oranges * Canned Pears * Canned peaches * Canned pineapple * Canned tropical fruit salad * Banana * Mango * Papaya * Cantaloupe and honeydew melon * Watermelon * Pear * Apple * Orange (peel away white stuff really well) * Grapefruit (peel away white stuff really well) * Kiwi * Cherries * Berries fresh or frozen (strawberries, blueberries, blackberries, raspberries) * Grapes Suggested Vegetables for Post Op Lap Band Diet * Asparagus * Bell peppers * Broccoli * Brussels sprouts * Cabbage * Carrots * Cauliflower * Cucumber * Green Beans * Mushrooms * Onions * Spinach * Summer squash/zucchini * Tomatoes Suggested Whole Grains/Starch Products and Starchy Vegetables for Post Lap Band Surgery Diet * Brown Rice * Corn tortillas * Rolled Oats * Squash: Spaghetti, Acorn, Butternut * Sweet Potatoes * Whole wheat bread and English Muffins (toast for best tolerability) Suggested Healthy Fats for Diet After Lap Band Surgery (use sparingly) * Avocado * Canola Oil Mayonnaise * Nut butters: Peanut butter, almond butter, soynut butter * Nuts and seeds (almonds, walnuts, pecans, sunflower seeds, etc.) * Oils: Extra virgin olive oil, organic canola oil, sesame oil (use in small quantities) Suggested Beverages * Aquafina & Dasani flavored water * Fiji Water * FUSE, Sugar Free * Glaceau Fruit Waters * Poland Spring Water * SoBe, Sugar Free * Splenda Sweetened Ocean Spray Cranberry * Sugar-free powdered drink mixes: ex: Crystal Light, Wyler’s, Lipton * Swiss Miss Sugar Free Hot Cocoa Mix Extras * Barbara's Fig Bars * Health Valley Jammers * Jell-O Sugar-free Instant Pudding Mix * Jell-O Sugar Free Gelatin * Jell-O Sugar Free Pudding Snacks * Kozy Shack No Sugar Added Rice Pudding & Tapioca Pudding * Newman's Own Cookies Diet After Lap Band Surgery: Pantry List of Name Brand Sauces, Dressings, Condiments, and Spreads * American Spoon Fruit Preserves (sweeten plain yogurt with or use as a condiment on poultry) * Annie's Naturals BBQ Sauce * Bragg's Liquid Amino Acids (a substitute for soy sauce) * Cascadian Farms All-Fruit Preserves * Heinz Organic Ketchup * Muir Glen Products (Salsa, BBQ sauce, canned tomatoes, tomato sauce ketchup) * Mustard * Nasoya Naonnaise * Salad Dressings (Annie's Natural, Nasoya, Newman's Own, Seeds of Change, Spectrum) * Salsa (Muir Glen, Newman's Own, Trader Joe's) * Spectrum Canola Mayonnaise * Trader Joe's All-Fruit Jams, Apple Butter and Pumpkin Butter (great to flavor plain yogurt with) * Vinegars: Balsamic, Red Wine, Rice Wine Highly Variable Keep in mind that everyone has different tolerance to foods after having a stomach band placed. You may not tolerate some of the recommended foods. There is some degree of trial and error involved in discovering which foods work for you and which don't. Have patience!

PRE BARIATRIC SURGERY DIET (with 1 menu idea)

Pre Bariatric Surgery Diet Pre Bariatric Surgery Diet: Your Pre-op Diet for Gastric Lap-Band Surgery What you eat in the weeks leading up to your weight loss surgery is very important! While you might feel tempted to binge, that "last supper" mentality can actually cause you some harm. The obvious downside of overeating prior to gastric band weight loss surgery is of course, weight gain. But listen to this... As you gain more weight, more fat may be deposited in your liver. A fatty liver is a big liver, and a big liver is particularly bad news pre-op. Fatty liver = BIG liver BIG liver = BAD news Why? Your stomach and liver are neighbors, and a big liver can actually get in the way during surgery. That big fat liver makes it harder for your surgeon to properly place the gastric band on your stomach. This increases the chance of having your surgery performed as an open procedure rather than a laproscopic one. Think, "Big scar." Think, "Longer healing time." Now, one big meal won't make or break you, but a pattern of overeating pre-op will most certainly lead to weight gain and a bigger liver. So dump that "last hurrah" thinking and accept your new relationship with food ASAP! If you want to enjoy live life as a smaller person, you need to change how you think about eating. Starting your pre bariatric surgery diet on a good note is an opportunity to practice your new, healthy relationship with food. Your Pre Bariatric Surgery Diet: What To Eat There is increasing consensus among medical professionals that a high protein, low calorie diet before surgery can actually shrink the liver, while decreasing the risk of complications and improving outcomes. Pre-op Lap-Band Diet: High Protein, Low Calorie Following a high protein, low calorie diet can be accomplished in one of two ways: 1. Purchasing pre-prepared bariatric diet kits. 2. Following a traditional calorie restricted, high protein diet that you prepare yourself. Pre Bariatric Surgery Diet: Purchasing Pre-prepared Bariatric Kits Thankfully, there are a growing number of companies that offer full meal replacement diet kits for use pre-op. This approach is a "no-brainer." It takes all the guesswork out of what and how much to eat. I like Bariatric Choice's pre bariatric surgery diet products and recommend them to my clients regularly. You get all of your high protein meal replacements and protein supplements delivered to your door as well as daily meal plans, lifestyle guides, grocery lists and telephone and email support. Each pre bariatric diet kit includes all of your low calorie, high protein meals for 1, 2, 4, 8 or 12 weeks. Granted, it might cost a little more than your groceries would (or it might not!), but you're gaining something valuable: * Cost of 1 week of food: $99* * Having the peace of mind that you are eating a low calorie, high protein, balanced diet...priceless. (* as of November, 2008) Ordering Pre Bariatric Surgery Diet Kits is a good option for you if you: * Don't like to cook * Don't like to plan your meals * Don't want to spend a lot of time worrying about what you should eat * Don't want to spend time making separate meals for yourself and your family * Don't have to eat "gourmet" food * Don't mind spending a little extra money Pre Bariatric Surgery Diet: Following a traditional calorie restricted, high protein diet that you prepare yourself A calorie restricted, high protein diet can be defined as follows: * 800-1200 calories per day * 70-120 grams protein per day Here's a sample menu for a pre bariatric surgery diet that's 1200 calories and 100 grams of protein: Breakfast Protein Shake: Blend 1 cup water + 1 scoop protein powder + 1 cup frozen strawberries. Blend until smooth. Eat with 1 slice whole wheat toast + 1/2 Tbsp. peanut butter A.M. Snack 1 cup plain nonfat yogurt + 1/2 banana. Sprinkle with cinnamon. Lunch 1/2 sandwich: 1 slice whole wheat bread + 3 oz. turkey breast + 1 tsp. mayonnaise. Eat with 1 cup baby carrots. Snack 1/2 cup lowfat cottage cheese + 1 small apple Dinner 3 oz. baked chicken 1/2 baked sweet potato 1 tsp. butter Garden salad: 2 cups salad greens + 2 Tbsp. balsamic vinegar Here's a SIMPLE Approach to your Pre Bariatric Surgery Diet Replace two meals/day with high protein shakes: Breakfast: High Protein Shake (~250 calories with ~30 grams protein) Snack: Piece of fruit Lunch: High Protein Shake (~250 calories with ~30 grams protein) Snack: Reduced fat string cheese OR 1 hard boiled egg Dinner: 500 calorie dinner: Lean Cuisine frozen meal (~350 calories) + Garden Salad (2 cups salad greens + 1 Tbsp. olive oil for dressing) Recipe for 250 Calorie Protein Shake with ~30 Grams of Protein: Blend 1 cup skim milk (8 grams protein) + 1 scoop Jay Robb Whey Protein Powder* (25 grams protein) + 1 cup frozen strawberries. Blend until smooth. * Jay Robb is just one brand of protein powder I recommend. I love the taste myself! Feel free to use something comparable (~100-120 calories with 25-30 grams of protein). Pre Bariatric Surgery Diet for Gastric Lap-Band Weight Loss Surgery: When to Start Typically, patients follow a low calorie, high protein diet for at least 2 weeks (and for as long as 3 months) prior to your Lap-Band® surgery in order to get your body ready for surgery and make recovery easier. Be sure to follow the advice of your surgeon.

NEW YOUTUBE CHANNEL ..www.youtube.com/DreamingOfBeingThin

ive set up a youtube channel to have a video follow through with all the steps towards gastric surgery. if youd like to follow it, feel free to subscribe: www.youtube.com/DreamingOfBeingThin i already have about 9 videos up right now... my plans fr the videos is to go step by step through the process, from acceptance of insurance, towards the followups (weekly) beyond the surgery. i plan to also include: *RECIPES *REVIEWS of products associated, or needed for life after the surgery. *WEBSITES OF INTEREST *OTHER YOUTUBE CHANNELS to subscribe too, for inspiration and knowledge. *BOOKS youll need (or want) to read. *and more. i want my channel to be as informative as possible so people can walk away informed. i have gained allot of insite from other Youtubers who have cataloged their journeys...so, i want to do the same. im even planning on filming while im at the hospital, not during surgery, but while im there recovering.... currently i have 2 subscribers...my son, and some random person im not sure i know or not....unless they are connected to me via facebook. but then i dont know everyone personally on that either. i thought id have more people interested in learning about gastric surgeries, but i guess my channel is slow. its funny, i have just over 10 minutes to talk on a video for youtube, and it often seems like 10 minutes isnt anywhere NEAR what i need to convey what i want too say...lol MICHELLE

WENT TO BARIATRIC SEMINAR

so i went to the seminar...again. allot was the same as before, but there was some new stuff too, glad i went. i had heard about gastric sleeve, and have looked into it, pretty well informed about the procedure, was pleasantly surprised too find out this facility did the procedure. wasnt too excited tho, because i thought my insurance didnt cover it because it was still considered "experimental". i came home, went online to the insurance site, and saw that AETNA DOES cover this procedure as well...so...im thinking THIS is the surgery for me. the difference in this and the other is a few details. 1)- the surgery doesnt bypass anything to create a NEW path for any food, 2)- it has less issues with malabsorption, because the stomach is still intact 3)- the stomach is shaved off, and your left with a much smaller space to fill up when eating. 4)- its NON REVERSIBLE..while gastric IS reversable after its done. im looking for the most natural way to have the surgery. meaning when im done with it, im looking for the most normal way to still be after wards with everything. THIS technique couldnt have come at a more perfect time for me. at THIS facility the person who was speaking (a male nurse by the name of mark) said that this procedure usually was designed for extra morbidly obese people to help them lose weight and then they could under-go the gastric once they hot a certain level... he said, also, that they had noticed the extra procedure WASNT needed in most cases because the weight came off at a regular rate, and met as well as exceeded the goals set for those who had it done, so its an option for anyone to undergo, as long as your insurance covers it. so, im opting for that. turned in the patient packet, and insurance info, and i have to wait 2 weeks before i possibly hear anything back about if im approved or not. i meet all the criteria, and fall within insurances guidelines, and the coolest part is that everything is pretty much done there at the facility (or campus), so you dont have to rely on several different doctors in several different places to get together with the info you need for insurance, its all handled right there. so 2 weeks,,,and ill know if im approved. and the rate (depending on any other issues) for approval to surgery date is: 90 days 9on average. so, im thinking i may be starting this mid october, late october sometime... a year from now, ill be...a whole new me.... i can see her, in my minds eye..i always see the other me there... shes been locked up for a long time...dying to get out. nows the time. im ready, lets do this. one thing sucks about this waiting in 2 weeks....ill not be home all day the day the call comes in, or i get the paperwork, or however the message is delivered to me (if im not mistaken last time it was in a letter format), ill be out all day with family who have come into town to visit on the weekend of my sons 16th birthday...at least ill have that to keep my mind busy all day..lol MICHELLE

NEWS - EXPERIMENTAL DIET PILL SHOWS PROMISE, LITTLE RISK

Experimental diet pill shows promise, little risk By MIKE STOBBE, AP Medical Writer Jul 15,2010 ATLANTA – An experimental diet pill helped about half the people who tried it lose some weight and keep it off a year later, without the heart problems that some earlier drugs caused, a study found. Arena Pharmaceuticals' lorcaserin is one of three drugs that are boosting hope for a new generation of more effective weight-loss medicines. One gets a Food and Drug Administration review on Thursday and the others, later this year. In the study, lorcaserin (lore-KASS-ah-rin) caused more people to lose at least 5 percent of their body weight over one year, more than twice the rate achieved by those on dummy pills. Most people don't stick to diets. And diet pills have had bad side effects or can't be taken long-term. A low point came in 1997 when the popular "fen-phen" was pulled from the market after it was tied to heart valve problems. But now comes lorcaserin, a round blue tablet that would be the first truly novel weight-loss pill in a dozen years if it wins approval. The drug targets the same appetite pathway fen-phen did but in a more selective, and perhaps safer, manner. Results of a large company-funded study of it are in Thursday's New England Journal of Medicine. The study involved more that 3,100 obese or overweight people given either the drug or dummy pills. After a year, nearly 48 percent of the lorcaserin group had lost at least 5 percent of their body weight — about 13 pounds on average. Just 20 percent of the placebo group lost that much weight. Only about half of those in the study stuck with it a year. That's not unusual; diet studies typically have lots of dropouts. But more of the people on lorcaserin stayed in than those on placebo, suggesting that side effects were not a problem. A second phase of the study began after one year with the original participants who remained. Those on dummy pills kept taking them, while the people on lorcaserin were assigned either to keep getting it or to switch to dummy pills. Neither they nor their doctors knew which treatment they were receiving. Of those in the lorcaserin group who had lost at least 5 percent of their body weight in the first year of the study, about 68 percent who kept taking the drug kept the weight off, versus 50 percent of those switched to dummy pills. Except for headaches and dizziness, side effects were essentially no worse with the drug than placebo. There was no higher rate of heart valve problems — a key concern. However, larger studies are needed to conclusively rule out this risk. Unlike some other obesity drugs, lorcaserin did not raise heart rates or blood pressure. In fact, cholesterol levels and other risk factors for heart disease improved in those on the drug. "It looks very safe at this point," said study leader, Dr. Steven Smith of the Sanford-Burnham Medical Research Institute in Orlando. Some experts described the drug's effectiveness as moderately good, and its safety as apparently very good. The findings are probably sufficient to meet FDA benchmarks and win approval, they predicted. Current diet pills include the appetite suppressant phentermine; sibutramine, an appetite suppressant sold as Meridia; and orlistat, a drug that blocks fat absorption and is sold as the prescription drug Xenical or the over-the-counter Alli. They are all problematic. Phentermine has been linked to heart palpitations and higher blood pressure. Sibutramine has been tied to heart risks and has been removed from the market in Europe; the FDA will review its risks and benefits later this year. And orlistat can cause stomach pains, gas, and bowel leakage. San Diego-based Arena hasn't put a price on lorcaserin. But it could be especially useful for obese patients with heart problems. "There's a whole group of individuals we cannot use these current medications on," said Dr. Robert Kushner, a weight-loss expert at Chicago's Northwestern University who advises a company that makes another experimental diet drug. The two other drugs before the FDA are combinations of medicines already on the market. Vivus Inc.'s Qnexa is up for review Thursday. It combines phentermine and topiramate, a drug used for migraines and epilepsy that has raised safety concerns. Topiramate carries warnings about possible suicidal tendencies. Contrave, made by Orexigen Therapeutics Inc., combines bupropion and naltrexone. The first is used to help people quit smoking and deal with depression. The second is used to decrease cravings for alcohol and illegal drugs.

NEWS - EXCESS WEIGHT IN OLDER WOMEN LINKIED TO DIMINISHED MEMORY

Excess Weight in Older Women Linked to Diminished Memory HealthDay By Madonna Behen Jul 14, 2010 WEDNESDAY, July 14 (HealthDay News) -- Middle-aged women who are overweight may have yet another motivation to take off those excess pounds: The more a postmenopausal woman weighs, the worse her memory, researchers have found. What's more, the negative impact on memory was more pronounced in "pear-shaped" women who carry excess weight around their hips, and less of a factor in "apple-shaped" women who carry it around their waists, the study authors noted. In the new study, researchers found that for every one point increase in a woman's body mass index (BMI), her score on a standard memory test -- though still in the normal range -- dropped by one point. BMI is a measurement that takes into account height and weight. The study, which was based on data from nearly 9,000 women who were enrolled in the Women's Health Initiative, a large government-sponsored study of postmenopausal women, was released online July 14 in advance of publication in the August print issue of the Journal of the American Geriatrics Society. "This study really underscores the importance of maintaining an ideal body weight," said lead researcher Dr. Diana Kerwin, assistant professor of medicine in the division of geriatrics at Northwestern University's Feinberg School of Medicine in Chicago. "Even if a woman feels that she's generally healthy because her blood pressure and cholesterol levels are good, what these findings suggest is that she also needs to pay attention to her weight, because it's not only good for her heart, it's also good for her brain." For the study, Kerwin and her colleagues examined data on 8,745 women between the ages of 65 and 79 who had no signs of dementia or other brain abnormalities. In addition to looking at BMI and waist and hip measurements (to determine body fat distribution), they also reviewed the women's scores on a 100-point cognitive functioning test known as the Modified Mini-Mental Status Examination. Roughly 70 percent of the women were overweight or obese. After controlling for age, level of education and vascular diseases that have been shown to raise the risk of dementia, such as stroke, the researchers found that the association between obesity and poorer memory and brain function persisted. Kerwin, who conducted the study while a geriatrics researcher at the Medical College of Wisconsin, added that although the women's scores were still in the normal range, the added weight clearly had a detrimental effect. Kerwin said more studies are needed to confirm and explain the apparent disparity between pear- and apple-shaped women. But one possibility is that the type of fat that's deposited on the hips is more likely to release hormones that are detrimental to brain function, she said. A follow-up study now in the planning stages will involve conducting MRIs of women's bodies, "so we can look at how much abdominal fat they have versus hip fat, and see if there's any difference in their brain functioning," Kerwin explained. This study expands on several others involving body shape, in which obese apple-shaped women -- but not pear-shaped women -- were found to be at higher risk of diabetes, heart disease and dementia. "What this study is really telling us is that there's something about obesity that puts you at risk for dementia, and it's independent of other factors such as vascular disease," said Dr. Gary Kennedy, director of geriatric psychiatry at Montefiore Medical Center in New York City. Kennedy added that he hoped the results would coax more older women to exercise regularly in order to maintain a healthy weight. "This is really a call for women to make an effort to get more active, find an exercise partner, and do something every day," he said. More information The U.S. National Library of Medicine has more about aging changes in body shape.

GASTRIC BYPASS SEMINAR TODAY....yeah!

after a bit of confusion on dates with craig, and the unknown about weather id be able to get to go this week to this gastric bypass seminar, i DO GET TO GO! YES! and as always...when something good is about too happen, theres an equally BAD thing that happens just before (maybe i should think about this right before i get the surgery) the STUPID PRINTER WONT PRINT..here at the house! UGH! seriously! so frustrated! im not sure what the problem is, its not even grabbing the paper to print when i send the request to do so...i think we need to upgrade the printer and have a wireless one. just MY thoughts on the matter... there 8 pages of information they want me too fill out. the basics, age, SS#, name, birthday, home address, dr, etc.. then, a whole bunch of OTHER information.... what diets have you failed at? when did you do them? etc, as well as every dr ive had in the last 5 years...thats increased since 3 years ago when i found out (ON MY BIRTHDAY!) i had diabetes.... 3 drs, so far that i can count...i pretty much do whatever the dr tells me to do in regards to going for lab stuff, seeing whom ever, etc... so, craig just called, hes on his way home, i still have to get ready to go, he has to fix this printer so i can print (AND FILL OUT) these 8 pages of info for the bariatric office... TODAY ID THE 1ST DAY OF THE REST OF YOUR LIFE! congrats michelle! you deserve this! MICHELLE

INSURANCE ALSO COVERS A TUMMY TUCK...i qualify for this too

Abdominoplasty, Suction Lipectomy, and Ventral Hernia Repair Number: 0211 Policy 1. Aetna considers panniculectomy medically necessary according to the following criteria: 1. Panniculus hangs below the level of the pubis; and 2. The medical records document that the panniculus causes chronic intertrigo (dermatitis occurring on opposed surfaces of the skin, skin irritation, infection or chafing) that consistently recurs over 3 months while receiving appropriate medical therapy, or remains refractory to appropriate medical therapy over a period of 3 months. (yup. i have this...rash, irritation, and chafing all the time right now, and i havnt even LOST any weight.) Aetna considers panniculectomy cosmetic when these criteria are not met. Aetna considers panniculectomy experimental and investigational for minimizing the risk of hernia formation or recurrence. There is no adequate evidence that pannus contributes to hernia formation. The primary cause of hernia formation is an abdominal wall defect or weakness, not a pulling effect from a large or redundant pannus. 2. Aetna considers repair of a true incisional or ventral hernia medically necessary. 3. Aetna considers repair of a diastasis recti, defined as a thinning out of the anterior abdominal wall fascia, not medically necessary because, according to the clinical literature, it does not represent a "true" hernia and is of no clinical significance. 4. Aetna considers abdominoplasty, suction lipectomy, or lipoabdominoplasty cosmetic. -------------------------------------------------------------------------------- im just thinking ahead, to when ive lost all the weight and have this huge amount of skin hanging in the front of my body (which i already do)...and was wondering if my insurance covered the tummy tuck that id want after ive lost all the weight. of, course, by the time im able to have it done, the insurance may not cover it then, they change policy every year....so its a hit or miss when im able to have it done. right now, tho, its covered. and thats a good thing! MICHELLE

THOUGHTS, GOALS, IDEAS

posted from my blogger/blogspot blog www.blogger.com/michellesweightlossjourney ok, so since i last wrote a ton has happened and ill just cut to the chase. hubby got fired and we lost insurance for over a year. it REALLY sucked, because ive had a stint put in my heart that required blood thinner meds we couldnt afford to get (at 509.00 a month!), and i was also off every other med i required too live a healthy life... so, i prayed that God would carry myself and my family through that tough ordeal. craig got reemployed (thank you Heavenly Father!)with the government (contracted right now, could become permanent). and we have insurance again. as soon as the card came i called the insurance up (same company i had before) and found out i have the same coverage! GOD IS GOOD! not only that..BUT the coverage NOW INCLUDES...on site everything needed! meaning no running around to a bajillion places and making sure the drs all know to feed the insurance company all the data, its almost all done on site! EVERYTHING! INCLUDING THE PSYCH TEST! so, i called today and set up an appointment for the day after tomorrow... go in for a seminar. have with me filled out paperwork, and my insurance card, and we wait..see what happens. 1st step....seminar, i can hardly wait! as ive been seeking this surgery for a while ive done allot of research, found a girl on youtube (AMELIA HALL) whos user id on there (to find her for yourself) is: messagegoddess...anyway, shes been an inspiration to me for what to do and what to expect....from her approval to her last upload of her video (several months ago)... she did a video blog of her progress after surgery...i want to do one too, with all the steps in between as well.. ive also went and purchased one of the books she recommended : WEIGHT LOSS SURGERY FOR DUMMIES....and im almost done with that as i write this, just he last section to go and im done. ive been thinking about goals, and what i should challenge myself to try to reward myself with if i meet any milestones.. and i think, my 1st goal will be jeans that zipper up. i can remember having them before, until i got to a point where i cant buy any that fit me at the current size i am. so, thats a goal im wanting to achieve once i have this surgery... even thought about buying a pair that were white and writing on them (in fabric ink, of course) each weight milestone i met, and have the words: I MADE IT! I DID IT! I SUCCEEDED! just for fun as soon as ive made the goal mark of the weight goal over all... but to own a pair of jeans i can just zip up..oh thats a sweet victory right there, in my mind..its been so long since ive had any to even try on with a zipper. so..i start this journey, in 2 days. im stoked! MICHELLE

CALLED THE BARIATRIC CLINIC TODAY SET UP AN APPOINTMENT FOR A SEMINAR

called the clinic today, set up my seminar for the 15th, thats 2 days away. also, went to obesity help.com and noted as i was reviewing things from when i was there before, they have changed a bit. and include a ticker of progress for your profile that came with an HTML code...so i added it to this profiles page.... this is what mine looks like: im currently (as of the drs visit) 296, and ive set my goal to 180 (my max weight for my highth and frame) that, of course may change over time. well have too see as we progress towards the surgery. MICHELLE

CAN THE DREAM REALLY BE JUST THAT CLOSE???

because i have this desire to get this gastric bypass surgery done...im always looking or answers. in books, online, groups, people, and with my insurance... lately ive been hearing people say they have had their entire start to finish done at the facility where their surgery was preformed...no need to have 5 bajillion visits all over oklahoma, when it can pretty much all be done there in one place... wasnt like that 2 years ago...you had to meet requirements with several different drs, and HOPE (pray really) all of the stuff you did was good enough for the insurance to approve it... today, because im not really sure WHAT aetna (my plan) covered, i decided to call them and ask where i could find out this info at on their website... nice young lady named : patty helped me out and sent me to the sie to discover...the policy has changed! and...for the better! this is the part i think fits right in with the facility, so its possible almost everything i need to do can be done in one place... " Multidisciplinary surgical preparatory regimen (the bariatric facility has several different areas of interest in pursuing this, psychologist, diatician, surgeon, etc): Proximate to the time of surgery (within 6 months prior to surgery), member must participate in organized multidisciplinary surgical preparatory regimen of at least three months (90 days) duration meeting all of the following criteria, in order to improve surgical outcomes, reduce the potential for surgical complications, and establish the member's ability to comply with post-operative medical care and dietary restrictions: 1. Behavior modification program supervised by qualified professional; and 2. Consultation with a dietician or nutritionist; and 3. Documentation in the medical record of the member's participation in the multidisciplinary surgical preparatory regimen at each visit. (A physician's summary letter, without evidence of contemporaneous oversight, is not sufficient documentation. Documentation should include medical records of the physician's initial assessment of the member, and the physician's assessment of the member's progress at the completion of the multidisciplinary surgical preparatory regimen.); and 4. Exercise regimen (unless contraindicated) to improve pulmonary reserve prior to surgery, supervised by exercise therapist or other qualified professional; and 5. Program must have a substantial face-to-face component (must not be entirely delivered remotely); and 6. Reduced-calorie diet program supervised by dietician or nutritionist. along with that...i have too meet these requirements as well (which i do) Selection criteria: 1. Must meet either 1 (adults) or 2 (adolescents): 1. For adults age 18 years or older, presence of severe obesity that has persisted for at least the last 2 years (24 months), defined as any of the following: 1. Body mass index (BMI) (see appendix) exceeding 40; or 2. BMI greater than 35 in conjunction with any of the following severe co-morbidities: 1. Clinically significant obstructive sleep apnea (i.e., patient meets the criteria for treatment of obstructive sleep apnea set forth in CPB 004 - Obstructive Sleep Apnea in Adults); or 2. Coronary heart disease; or 3. Medically refractory hypertension (blood pressure greater than 140 mmHg systolic and/or 90 mmHg diastolic despite optimal medical management); or 4. Type 2 diabetes mellitus (have this!) (Diabetes mellitus type 2 (formerly non-insulin-dependent diabetes mellitus (NIDDM) or adult-onset diabetes) is a metabolic disorder that is characterized by high blood glucose in the context of insulin resistance and relative insulin deficiency.[1] Diabetes is often initially managed by increasing exercise and dietary modification. As the condition progresses, medications may be needed. Unlike type 1 diabetes, there is very little tendency toward ketoacidosis though it is not unknown.[2] One effect that can occur is nonketonic hyperglycemia. Long term complication from high blood sugar include an increased risk of heart attacks, strokes, amputation, and kidney failure.) B. Member has attempted weight loss in the past without successful long-term weight reduction (yeah, that describes my life) im like freaking out...cant believe that the dream could possibly be just 3-4 months away... and by next year id be thin enough to get size large clothes instead of 3-4 x sized... i want to do this for me... i deserve this... im planning on calling the bariatric surgeons office mondya to set up an appintment...actually craig should since he knows his schedule better than i do...but it will be money (or next week sometime)... wow, by december i could be on the road to a thinner more healthier me!! amazing! have to start video blogging about all of this...so i can have a visual history of what i did and how i got it done... my brain cant wrap itself around the dream right now, i feel so blessed to have just gottn this information... its weird, but i believe the loss of the job and insurance and having to wait a year was a gift from god to get me to this point where the hurdles wouldnt be so difficult to jump.... i cant thank my Heavenly Father enough for all the blessing, and the trials ive had to overcome and endure just to make to this point... i am so very blessed... MICHELLE

GUIDE TO EATING OUT WITH DIABETES

Guide to Eating Out with Diabetes By Kyle McClure Reviewed by QualityHealth's Medical Advisory Board What should you eat when you go out to a restaurant? Or when you're a guest at someone's house? How about when you stop for fast food with the kids? If you have diabetes, these are questions that might plague you. Diet is a key component to successfully managing diabetes, and eating out can make it difficult to control ingredients and portion sizes. But the truth is, eating out is a fact of life in our society. The American Diabetes Association suggests working with your doctor and/or dietician to create a manageable food plan that fits your lifestyle. And depending on your lifestyle, that can mean business lunches, business dinners, fast food trips, or celebrations. In addition, here are some helpful tips to help ensure that you're able to stick to your plan while still enjoying yourself. * Be prepared. If you know where you are going, look up the restaurant on the internet prior to arriving. Many times, menus are posted-and you can determine what choices fit within your plan. If no website exists for the particular restaurant or the menu is not available, simply call the restaurant and inquire about menu items. * Read the menu, and order creatively. Healthy options are usually available, but sometimes you have to seek them out or ask for them specifically. For example, if you see that fresh berries come with a particular dessert, simply ask for a bowl of fresh berries. Sweeten them with a sugar substitute in the packets that are readily available at most eateries to make it more decadent. Many places offer healthy options denoted by symbols on the menu as well. Be on the lookout for those. * Substitute for those high fat sides. Ask for more vegetables instead of French fries, or ask that your spinach be steamed instead of sautéed in garlic and oil. If no reasonable substitute is available, ask that the particular side be left off your plate. * Ask what's in the dish. Chances are, those mashed potatoes were prepared with a substantial amount of butter. It's important that you know what's in the food so you can ask that it be left out, if need be. * Ask how the dish is prepared. When something is pan seared, this usually involves a liberal portion of oil or butter. Ask instead that meats and fishes be broiled with no oil or butter. If you're at a fast food restaurant, look for grilled options. * Measure your food. Whether you're eating out or at home, this is important. When you're out, use your hand as a guide. A serving of meat is roughly the size of your palm, your fist is approximately 1 cup, the end of your thumb is about a tablespoon, and the end of your index finger is roughly a teaspoon. This built-in measuring cup will help you control portions. # Time your meal. This is extremely important in relationship to the use of insulin or other medications. Also, if the meal is late and occurs when you normally have a late night snack, consider swapping them. Have the snack during the time when you would usually be eating dinner, and visa versa. # The National Institute of Diabetes and Digestive and Kidney Disease suggests maintaining your daily food plan as an essential tool to avoiding complications. Remember, diabetes will not prevent you from eating out. Creativity and close attention to what you are eating will enable you to successfully manage it in accordance with your food plan.

GOING BACK TO HEART DR TOMORROW....FINALLY!!!!

sounds weird, but im excited to FINALLY go back to a dr to get back on meds and start this quest for gastric bypass again... as of late ive had some swelling in my feet, im not exactly sure what is causing it, 2 possible ideas (from scouring the net) have resulted in this: 1)- my stint may be blocked, requiring another invasive surgery to place a smaller stint within the other, and that means a resuming of the ever dreaded PLAVIX, unless i can get a different blood thinner drug thats out now.. 2)- its the start of kidney failure...which i am NOT looking forward too at all to find out. i seriously believe its my stint, the swelling in my feet is mainly in my left foot, and on occasion, id feel tingling in the bottom of my palm...but it would go away. and the swelling in my left foot is continuous, where the swelling (is slight, but noticeable) in my right foot is intermittent. but i cant get any better without knowing what im facing, so tomorrow i get to see the dr about this issue. he may be able to prescribe me metformin for my diabetes, and other medicine i need as well. its been a year ive been off of everything. and thats not really very healthy for my body. i have been, for about a week now, taking (2x a day) 81 mlg of baby aspirin. i have a friend at church who works with a heart dr who told me once she found out i wasnt taking my plavix any longer (because of the cost, and craig having lost his job) that i should have been advised to remain with aspirin... my heart dr never told me to use the aspirin in the event we didnt have the plavix, he said to use it WITH the plavix.... on her advice, because she is concerned for my hearts health, i went and got some..and have been taking it for about a week.. sunday, was the 1st time in over 3 months my left foot was almost normal sized again...perhaps its the aspirin? i dont know. but tomorrow i go back and we start the whole thing all over again. im so thankful craig has a job again, and that we have insurance again...and even more thankful that the insurance covers gastric bypass surgery. i am so ready to be the woman i drem inside myself and see. MICHELLE

TOP 20 POWER FOODS FOR DIABETES

Top 20 Power Foods for Diabetes By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009 Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health. Are These Power Foods in Your Diet? If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list. For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan. Asparagus --------------------------------------------- If you love asparagus, you'll really love that it's a nonstarchy vegetable with only 5 grams of carb per serving and nearly 2 grams of dietary fiber. It is also high in the B vitamin folate, vitamin C, and a health-promoting antioxidant called glutathione, says Jeannette Jordan, MS, RD, CDE, a Charleston, South Carolina-based registered dietitian and advisory board member for Diabetic Living. Glutathione may help boost the immune system and promote lung health by protecting against viruses. The cardiovascular benefits of folate and other B vitamins have been studied in relation to homocysteine, an amino acid in the blood that has been linked to a higher risk of coronary heart disease. The American Heart Association recommends including foods containing folate and other B vitamins in your diet to help lower homocysteine levels. A serving of asparagus is 1/2 cup, or 4 ounces cooked, and provides 33 percent of the daily recommendation of 400 micrograms of folate, according to the FDA. Blueberries ---------------------------------- Enjoy the benefits of blueberries on their own or in a variety of foods, including smoothies and pancakes. Blueberries provide dietary fiber, vitamin C, and flavonoids, a type of phytonutrient that offers antioxidant protection, such as boosting your immune system and fighting inflammation. Flavonoids may also help decrease the LDL (bad cholesterol)-oxidation process that can lead to arterial plaque, according to the Cleveland Clinic. Blueberries get their dark blue color from anthocyanins, another disease-fighting antioxidant that may benefit heart health. Blueberries have also been studied for their potential to protect and improve vision. One serving is 3/4 cup and has 15 grams of carbs. You can enjoy fresh, in-season blueberries May through October or buy the frozen varieties year-round. Red Grapefruit ------------------------------------ Sweet, juicy, and delicious, the ruby red grapefruit packs more antioxidant power and possibly more heart benefits than the white grapefruit. In a preliminary 30-day test of 57 people with heart disease, those eating one red grapefruit daily decreased their LDL (bad) cholesterol by 20 percent and decreased triglycerides by 17 percent. In contrast, those eating a white grapefruit reduced LDL by 10 percent with no significant change in triglycerides, compared with a group of people who didn't eat the fruit. Include the vitamin C-rich grapefruit as a juice, in salads, or by itself. The only way the body can get vitamin C is through food, such as citrus fruits, or supplements. Grapefruit interacts with certain drugs, including statins and antiarrhythmic medications, so check with your health-care professional. One serving of a large grapefruit is one half of the grapefruit or 3/4 cup of grapefruit sections. Beans --------------------------------- You can't go wrong with beans. Beans are high in fiber and protein and are a good source of vitamins and minerals, such as folate, iron, magnesium, and potassium, which is essential for the water balance between the cells and body fluids, such as electrolyte balance. The American Heart Association recommends eating a variety of foods to get the necessary soluble and insoluble fiber needed daily--about 25 to 30 grams a day, which is twice the amount the average American adult normally consumes. One serving of navy beans is 1/2 cup and has 5.8 grams of fiber per serving. There are so many delicious varieties of beans to choose from, such as black, kidney, garbanzo, white, lima, and pinto, finding ways to incorporate beans in your diet is a breeze. Soak and cook dry beans or use canned beans. Try substituting beans as your main protein source for lunch or dinner a couple times a week. Protein is an important part of your daily nutrition, which helps the body repair and produce cells and build muscle and bones. The American Diabetes Association counts one serving of beans, or 1/2 cup, as one starch and one lean meat. Broccoli -------------------------------------- Don't underestimate the nutritional power of broccoli. Truly a super food, this nonstarchy vegetable has more vitamin C per 100 grams than an orange and is considered a good source of fiber and the antioxidant beta-carotene, which the body uses to make vitamin A. This dark green vegetable's vitamin A power promotes healthy vision, teeth, bones, and skin. Vitamin C is essential for healing wounds and is a disease-fighting antioxidant, according to the National Institutes of Health's U.S. Library of Medicine. One serving of broccoli is 1 cup raw or 1/2 cup cooked. Pick up fresh broccoli in the produce section or your local farmer's market. Try the frozen food section for cut florets or plant broccoli in your garden this spring. The garden experts at Better Homes and Gardens recommend planting two types of broccoli and starting seedlings 4-6 weeks before the last spring frost date or buying starter plants to plant in early spring. Carrots ----------------------------------- Cooked or raw, carrots are a healthy addition to any meal plan. Have them for a snack with 2 tablespoons of light ranch dressing or include them in your main course or as a side dish. Carrots provide vitamin A from the antioxidant beta-carotene. This powerful phytonutrient may help prevent cancer and heart disease, says Jeannette Jordan, RD, CDE, and member of the Diabetic Living editorial advisory board. Carotenoids found in yellow and orange produce may also help reduce insulin resistance, according to Healing Gourmet: Eat to Beat Diabetes -- Power Foods that Help You Regain Your Health (McGraw-Hill, 2006). Carrots are another source of fiber and heart-healthy flavonoids, which can also be enjoyed juiced with other healthful fruits and vegetables such as apples, beets, or the power spice ginger. One serving of carrots is 1 cup raw or 1/2 cup cooked. Fish ------------------------------- Seafood lovers rejoice! Fish is a great addition to your meal plan, especially omega-3-rich fatty fish, such as salmon, trout, tuna, sardines, mackerel, and herring. Omega-3s, a type of polyunsaturated fat, which is healthful, can help lower triglycerides. According to Healing Gourmet: Eat to Beat Diabetes (McGraw-Hill, 2006), omega-3s can also help reduce inflammation, lower blood pressure, and reduce the risk of blood clots. Although fish is good for you and is considered a lean-meat substitute for its high protein, concerns have been raised about harmful mercury levels and other toxins found in some fish. According to the American Heart Association, swordfish, shark, golden bass, golden snapper, and king mackerel have the highest mercury levels, measuring up to 0.99 parts per million for a 3-ounce serving. Fish lower in mercury for a 3-ounce serving include wild salmon (.01 ppm), herring (.04 ppm), catfish (.05 ppm), and canned light tuna (.12 ppm). Try preparing fish on the grill, baked, broiled, or steamed. One serving of fish is 1 ounce. Flaxseed ---------------------------------- Flaxseed is the new "it" superfood, noted for its alpha-linolenic acid (ALA), a fatty acid that can be converted into omega-3 fatty acids, which offer similar benefits as the omega-3 fatty acids EPA and DHA found in fish. ALA omega-3s are known for helping to lower triglycerides, reduce inflammation, and decrease the risk of heart disease. Flaxseed has emerged as a must-eat power food for overall health. High in both soluble and insoluble fiber, flaxseed is also a good source of lignans, a phytoestrogen that is considered another type of antioxidant. Flaxseeds are available whole, ground (milled), or as flaxseed oil. To reap the most nutritional reward from the nutty-flavored flaxseed, use ground flaxseed on salads and cereal and mixed into breads, smoothies, and dressings. Cranberries -------------------------------- They're not just for Thanksgiving dinner! Cranberries are a power fruit packed with the disease-fighting antioxidant vitamin C that can be eaten year-round. Although best known for helping to prevent urinary tract infections, cranberries and their abundant phytonutrients, including anthocyanins, may also help protect against cancer and cardiovascular disease, studies suggest. Anthocyanins provide cranberries and other red, blue, and purple food their color and more antioxidant power. Add cranberries to smoothies, salads, or delicious chutneys. Look for cranberries in pre-packaged bags, in the freezer section, jellied, dried, or juiced. Be sure to look for reduced sugar or sugar-free cranberry products. One serving of dried cranberries is 2 tablespoons. Apples --------------------------------- The soluble and insoluble fiber in apples can benefit people with diabetes. According to a 2003 study published in the Archives of Internal Medicine, a diet high in fiber can reduce the risk of cardiovascular disease-a leading diabetes complication, which is often caused by high cholesterol, lack of exercise, and obesity. The good news is one medium-sized apple packs 3 grams of fiber--12 percent of the recommended 25 grams per day. Plus, the soluble fiber in an apple may help slow digestion. According to the Cleveland Clinic, some research has indicated this slowing-down process may help regulate cholesterol and stabilize blood glucose. Eating apples, especially with the skin, not only increases your fiber intake but provides vitamin C and flavonoids, a disease-fighting antioxidant. Melon ------------------------ A dessert straight from nature, melons come in many varieties including watermelon, cantaloupe, muskmelon, honeydew, casaba, crenshaw, Persian, and pepino. While all provide good nutrients, watermelon is high in vitamins C and B6 and is a good source of the antioxidant lycopene, which may help protect against cancer, says nutritionist Jeannette Jordan. Lycopene is commonly associated with tomatoes and tomato juice, but watermelon is another optimal source. Watermelon is also high in beta-carotene, which the body uses to make vitamin A. Honeydew is high in vitamin C and a good source of potassium, which can help improve or maintain blood pressure, according to the Harvard Medical School Family Health Guide Online. Check with a health-care professional before increasing potassium intake if you have kidney complications or kidney disease. Cantaloupe is also high in potassium and the antioxidant beta-carotene, and it's a good source of fiber, vitamin C, and folate. The American Heart Association recommends getting enough folate and other B vitamins in your diet to help lower homocysteine levels, which may help decrease the risk of heart disease. Tips for choosing the best melon: Watermelon should be firm and without bruising or dents. Store whole melons at room temperature for up to 10 days. One serving is 1 slice or 1-1/4 cups cubed. Honeydew should feel heavy, have a slight scent, and not have bruising or softness. One serving is 1 slice or 1 cup cubed. Cantaloupe should have well-defined netting, feel heavy, and have a strong smell. Store cantaloupes away from other foods to avoid crossing flavors. One serving is 1/3 of a melon or 1 cup cubed. Nuts ------------------------------- Nuts are a good source of protein, fiber, vitamin E, and flavonoids and are power-packed with monounsaturated fat. Plant sterols known to lower cholesterol also naturally occur in nuts. According to the Mayo Clinic, about 80 percent of a nut is made of up fat. Although nuts contain healthy fats, they are also high in calories. Walnuts, almonds, macadamia nuts, pecans, and hazelnuts are just some of the nuts that can help lower LDL (bad) cholesterol, making them heart-healthy choices. Eat nuts in moderation and avoid salted, sugared, or chocolate-covered options that increase calories and decrease nuts' natural health benefits. One serving of almonds, cashews, or mixed nuts is 6 nuts. One serving of pecans is 4 halves, a serving of hazelnuts is 5 nuts, and a serving of pistachios is 16 nuts, per the American Diabetes Association. Oatmeal ----------------------------- If you fuel up with a bowl of oatmeal in the morning, then you know its fiber content will keep you full longer, getting you to your mid-morning snack or lunch. The soluble fiber in oats also can help lower cholesterol, improve blood pressure, and stabilize blood glucose by slowing digestion. Oats are also a source of antioxidants, says nutritionist Jeannette Jordan. Flavor oatmeal with cinnamon or artificial sweeteners to keep total calories low. Oats also provide vitamin E, B vitamins, magnesium, and potassium, which may help lower blood pressure. There are several types of oatmeal to choose from. Steel-cut oatmeal has a dense, thick texture and can take up to 45 minutes to cook, while old-fashioned (or rolled) oats are thinner and take less time to cook. The less processed the oat, such as steel-cut oatmeal, the lower it is on the glycemic index, which may help control blood glucose. Quick cooking oatmeal and instant oatmeal are also available. Be sure to check the labels for added salt and sugar. One serving of oatmeal is 1/2 cup. Red Onions ----------------------- Red onions don't just add great color to salads, sandwiches, and stews. They also score highest in antioxidant power, with yellow onions not far behind and white a distant third. Onions are also a good source of fiber, potassium, and folate-all good for heart health. Onions' high flavonoid content also puts them on the map for cancer and cardiovascular research and other chronic diseases, such as asthma. According to a 2002 study in The American Journal of Clinical Nutrition, having a high dietary intake of the flavonoid quercetin found in onions may lower the risk of these chronic illnesses. One serving of the nonstarchy vegetable is 1 cup raw or 1/2 cup cooked. If you love onions but not the scent that lingers on your breath, try chewing on a few sprigs of parsley or a mint leaf. Raspberries ----------------------------- Raspberries are packed with fiber (partly due to their tiny, edible seeds) and are high in vitamin C, a powerful antioxidant that the body can only get through food. Vitamin C is beneficial for bone and skin health as well as cancer and heart disease prevention. These delicate berries are also rich in anthocyanins, which give red raspberries their color and more antioxidant power. There are red, black, and purple raspberries, which you can plant in your garden or buy at your local market or farmer's market. Store fresh raspberries in your refrigerator up to seven days or use ripe berries to make jams and jellies or freeze for later. In the winter, check your grocery store for frozen, unsweetened raspberries. One serving of raspberries is 1 cup. Spinach ----------------------------- Popeye ate spinach for a reason. This dark green leafy vegetable is loaded with vitamins and minerals, including vitamins B2 and B6, folate, copper, magnesium, potassium, zinc, and fiber, according to the Cleveland Clinic. Studies of spinach have found it has potential to decrease the risk of cancer, cataracts, and heart disease. Spinach is high in beta-carotene, an antioxidant that the body uses to make vitamin A. Beta-carotene helps protect the body's cells from free radicals, which contribute to chronic illness and aging. Plus, just 1/2 cup of cooked frozen spinach has 145 mg of calcium and 3.5 grams of fiber. Although many studies have concluded that more research is needed to declare that cartenoid-rich vegetables, such as spinach, prevent or decrease disease, spinach is still a great nonstarchy vegetable to include in any meal plan. You can find fresh or frozen spinach at your local market. When buying canned spinach, choose low sodium. One serving of spinach is 1/2 cup cooked or 1 cup raw, which is great for salads. Soy ----------------------------- Often used as a substitute for animal products, soy is an excellent power food to incorporate in your diet, even if you aren't a vegetarian. Soy can be eaten in whole bean form, such as baby green soybeans called edamame, which is the highest in protein. Other soy products include soy milk or cheese, tofu, soy nuts, or vegetarian meatless products. Soy is also a source of niacin, folate, zinc, potassium, iron, and alpha-linolenic acid (ALA), a fatty acid that can be converted into omega-3 fatty acids, known to help lower cholesterol. All of these nutrients serve important functions in the body: * Niacin is a B vitamin that aids in converting food into energy. * Folate may help lower homocysteine levels linked to heart disease. * Zinc, found naturally in foods or supplemented in foods or vitamins, may be lower in people with diabetes and may help improve immune function and wound healing, according to the National Institutes of Health Office of Dietary Supplements. * Potassium may help lower blood pressure and is essential for the water balance between the cells and body fluids, such as electrolyte balance, according to the American Heart Association. * Iron oxygenates the blood and body and helps keep a healthy immune system. Check with a health-care professional before increasing potassium intake if you have kidney complications or kidney disease. Serving sizes depend on whether soy is consumed in food or drink. Read the food label for specific serving sizes on individual items. Tea ------------------------- The next time you pour yourself a cup of white, green, or black tea, you could be doing your health a favor. Tea contains antioxidant-rich flavonoids, called catechins, which have been studied for their effectiveness in preventing chronic illnesses such as cancer and heart disease, says nutritionist Jeannette Jordan. There are various types of teas from all over the world, many sold ground in tea bags or as loose-leaf varieties. Fun tea facts: White tea is the highest in antioxidants, with green coming in second, followed by oolong tea, then black tea, according to Mike Feller, co-owner of Gong Fu Tea in Des Moines. This is because of each tea's degree of oxidation--the less it is oxidized, the higher the antioxidants and the lower the caffeine. Tea can be enjoyed either hot or cold. If you prefer decaf, Feller suggests this technique: Steep regular tea for 30 seconds, then pour it out. Steep the tea leaves or tea bag again for 3 to 5 minutes, then drink. This natural, chemical-free decaffeinating process removes 80 percent of the caffeine, which is released in the first 30 seconds. Tomatoes ------------------------------ The tomato is an excellent source of vitamin C and potassium and is rich in lycopene, a powerful antioxidant that is easier for your body to absorb from cooked and processed tomatoes, such as tomato juice, than from fresh, whole tomatoes. According to Healing Gourmet: Eat to Beat Diabetes (McGraw-Hill, 2006), adding a little bit of oil while sauteing or cooking tomatoes can help aid in lycopene absorption. Studies suggest lycopene-rich tomato products may help protect against certain types of cancer, including prostate cancer, and may offer cardiovascular and anti-inflammatory protection. Check the Nutrition Facts food labels on packaged and canned tomato products to find those with the least sodium and sugar. Also, make sure you choose tomato sauce. The American Diabetes Association points out that tomato sauce is different than pasta or spaghetti sauces, which are categorized under starchy vegetables. Yogurt -------------------------------- Yogurt is a sweet treat that is creamy, delicious, and good for you. An excellent source of calcium, which helps promote the health of bones and teeth as well as muscle and blood vessel function, yogurt is also a good source of energy-boosting vitamin B2 (riboflavin) and protein. It also provides zinc, which can be deficient in some people with diabetes and aids in immune function and wound healing. Probiotic yogurt contains health-promoting bacteria that some research has proposed is beneficial for digestive health, including lactose intolerance and irritable bowel syndrome. Yogurt's live cultures may also benefit immunity and improve cholesterol, according 101 Foods That Could Save Your Life (Bantam Books, 2008). There are different yogurts to choose from on the market, including Greek yogurt, which is thicker than regular yogurt because it is strained before being packaged. "I look for 2 percent and nonfat varieties, which have only 8 grams of carb," says Diabetic Living editor Kelly Rawlings, PWD type 1. "My favorite way to make it into a dessert: Add a zero-calorie sweetener (or a teaspoon of honey, if you can afford the carbs), a few nuts or sunflower kernels, and a sprinkle of whatever spices sound good: cinnamon, cardamom, ginger, etc. It's smooth, creamy, a little tangy, and feels really indulgent!"