Accountability Wednesday

Hope all is well with you, my friends... Peace! DAY 10 ... 1) Log ALL your intake daily: Done 2) Water (min. 64 oz): 64 oz 3) Exercise (min. 30 minutes): "not enough" 4) Vitamins / Meds: Done 5) Weigh-in Wednesday: "gain" B: 1/2 oz Special K Protein Plus Cereal, 1/4 c Annie's Macaroni & Cheese w/ 1 oz 2% milk and 1 oz full fat cheddar, LS oatmeal L: 1/2 dill pickle, roast beef sandwich on whole wheat w/ mayo, 1 1/2 oz coleslaw D: 2 light string cheese, 2 oz Spring salad + 2 oz tomatoes w/ W-B spray, 1/3 c squash, 2 1/2 oz cooked carrots S: NSA hot cocoa, 2 T Skippy on whole wheat, SF pudding, 4 oz grapes, mini popcorn calories: 1491 carbs: 206 fats: 50 sat. fat: 14 protein: 78

1) Log all your intake daily: Did 2) Water 64+: Part of the 'water' goal for me will be waiting for 1 hour after eating to drink...i have gotten very LAX. Did 3) Exercise 30 min: Did 12 minutes of circuit and 20 minutes of cardio 4) Vitamins: Did (except iron,i need to figure out a better 'schedule') 5) Weigh In: Did Today was my first day back....i am going to take Melissa's advice and 'up' my calories, at this point i will try anything, the 800 calories of the past is not working as well for me as those of you taking in more...... B) Protein Bar L) 2oz Turkey/3oz Reduced Fat Cheese wrapped in lettuce S) 1 Laughing Cow cheese (herb and garlic) Thanks Ro for introducing me to these different flavors D) Grouper lightly coated in cornmeal only,fried in canola small salad, squash (i counted the cornmeal and the oil) s) 1 laughing cow cheese Cal: 1045 Fat 46 Carbs 43 Protein 102

Hi, Dawn... The Grouper sounds really yummy. I shy away from thicker fish (cod and salmon) because I still get "sick" if it gets "stuck". Maybe tilapia cooked with the cornmeal coating would be a good trial fish... then move on to the Grouper, which I love! I used to eat it with mango coleslaw and tartar sauce pre-op... best grouper sandwich, but deep fried.... so it's just a memory now... UNLESS your version can replace it!!!! Ha!!!! Thanks.... Upping the calories from 800 / day is a good idea. My goal ranges were calories: 1000-1100 carbs: min. 120 (for basic brain functioning) fats: 25-50 (dietician's goal 38g with not more than 10g from sat. fat) sat fats: about 10 protein: 50-70 As my protein intake needed to be increased, I am now eating around 75-80g / day 1100 calorie intake is seen as a good goal by my Nut and my PCP for RnYs. Complex carbs won't mess up your losing; they'll actually help keep it balanced. Fats are needed to metabolize the fat soluable vitamins; nuts provide copper and B vits that are needed for nerve functioning. Protein in the 50-70 range is a good goal, unless the person is having unusual low absorption (mine just needed some adjusting, after testing). The problem with increased amounts of protein is that they must be processed through the kidneys. I have been warned by my Nut, Surgeon, and PCP not to pump-up the protein, as kidney damage is becoming a major concern that they're noticing among WLS patients. My values may differ a bit from what your Nut might say, but overall these numbers work well. Ro