Friday's Food Log
Morning Everyone! Boy its COLD outside!!!!!!!! Bundle up yourself and the Kids!!!!!
B 3oz's chili and beans
S small apple
L 4oz's salad shrimp in a cup of chicken broth (emergency quick lunch!)
D Cooks night off, will see what the Mrs. brings home!
Will take a ride to no where on my excersize bike today after work. Loading up on Decaf and hot tea to keep hydrated. Remember to drink up everybody . That cold air is very dry! Have a good weekend everyone! 
BRRRRRRRRR!!!!!! It looks like Winter is on the way soon here!!!!
B cold chicken from our dinner yesterday
S nectar protein drink and waterload
L will go out lunch with co workers ???? will choose healthy salad
S waterload
D ????? no cooking for me maybe rye toasted with scramble egg
will go gym for 45 min to do cardio and weight lift
Have a n ice weekend!
Kathy K
Here I pasted from my email about Winter exercise 
Winter Fitness is Fun!
Thoughts from Kaye
For many of us exercise is one of the most difficult healthy habits to develop in our post weight loss surgery lifestyle, perhaps because as morbidly obese people exercise was uncomfortable, awkward and exhausting. It was not fun and seldom did we see motivational results. But as weight is lost and our mobility improves it is quite possible for exercise to be a fun and meaningful healthy habit. I know I am surprised over and over again at how good it feels to move my body, to feel strength in my muscles and respiratory system. Exercise is no longer a punishment or drudgery, what a wonderful benefit of weight loss surgery.
Today's You Have Arrived looks at making winter fitness fun. Sandi's article, " Play Like a Polar Bear without the Insulation!" takes a fun look at outdoor winter activity and Fitness Diva JudyPetite shares her top-ten list for snowy day video workouts. And finally, I'm pleased to present a new column by our LivingAfterWLS webmaster Scoop - "The Scoop on Fitness". In addition to being a great technical resource for LAWLS, Scoop is a certified personal trainer. In future issues he will teach us to live better with proper fitness through exercise.
For more information visit the LivingAfterWLS Libr ary and the Neighborhood.
Have some fun this winter with your fitness program. Your body will thank you!
Kaye
To learn the secrets of successful WLS patients watch this brief Webisode: Optimizing Weight Loss After Surgery
Winter Fitness Fun
Winter Fitness
Play Like a Polar Bear Without the Insulation!
Top 10 Snowy Day Workouts
The Scoop on Fitness
Play Like a Polar Bear Without the Insulation!
by Sandi
When it gets cold outside, it's tempting to just hunker down next to the fire with a good book and a sugar free cocoa. Don't give in! There are plenty of things to do when the "weather outside is frightful." This is just the short list.
Cross-country skiing or snowshoeing both hold the record for the best workout of the entire year. Be sure and wear layers, you're going to work up such intense body heat, you'll be stripping off that parka in no time. The scenery is magical, the sounds and smells refresh you. There's just nothing like being out on a snowy day to get you inspired and tired. The time flies by when you're out there walking, and you don't even feel like you're "working out." You become a kid again and motion is for fun, not to accomplish a goal. Plan several hours and take a hot stew in a thermos with you for the little picnic celebration you'll want to have when you get back to your car.
For an excellent selection of outdoor gear visit our sponsor: CampingWorld.com
If you're a speed demon, consider the exhilaration of cross country skiing. Long uphill and flat stretches are rewarded with fun downhill segments. Poles help with balance, but a spill or two only adds to the fun. Try renting equipment before you buy to get the proper feel and fit.
Snowshoeing is more like hiking. It incorporates the basic aspects of a hike with the intense inner thigh and stomach work of resistance training. Forty-five minutes of this will give you the burn you need in the wintertime. Again, renting is a good way to learn before you buy.
If you live somewhere devoid of snow, think about going out into the rain. It rains more than 100 inches a year on the coast where I live. So once a week, I put on my rain gear and go out into the storm. I make sure I splash in every puddle I come across. When I get home, I'm drenched and happy. Now I look forward to the storms. Dancing in the rain is very life affirming. You feel crazy and wild and free and wonderful.
Don't let the bad weather give you an excuse to be a couch potato. 9 times out of 10, once you get outside, you find that it's really not that bad after all. The 1 in 10th time when it is bad just serves to make you appreciate life and love and the warm home hearth all the more.
For great prices on quality winter workout clothes visit our sponsor: Champion Catalog.com
24 Reasons to Exercise
Top 10 Snowy Day Workouts
by Judy Petite aka Exercise Diva
So, you're all snowed in! It's bad out there! You know you want to exercise, but you wouldn't dare go out for a walk or to run, and the roads are too dangerous to try a trip to the gym! What to do? Well, sorry - no excuses! The Exercise Diva has picked out 10 Video Workouts for you on those frightful days. I picked these because they all have a high fun factor and they are also effective! Some of them may already be buried in your closet.
Sweatin' to the Oldies 2 - Richard Simmons
Almost 1 hour of music, silliness and sweat! Richard will make you sweat and then do some toning and abdominal work before giving you a great stretch. There is nobody more motivational than Richard! STO3 and STO4 are similar in length and intensity, but this one is my favorite. Requires light hand weights. Level is Beginner/Intermediate.
Personal Training System - Denise Austin
20 minutes of easy-to-follow cardio, then 10 minutes each on upper body, lower body and abdominals, followed by a 10 minute stretch. This workout is unique in that you can choose Low, Medium or High Intensity, so it's great for any level exerciser. Denise's sincere encouragement is always welcome! Requires light hand weights and a mat.
Emergency Workout - Minna Lessig
This is one of my all-time favorites, and I've been doing it for several years! You have 30 minutes cardio dance to a Latin beat with a bit of mixed impact, followed by 30 minutes of toning. Minna gives great pointers on form. You just need dumbbells and a mat. Level is Intermediate.
Getting Fit in Jerusalem - Gilad
One of the most fun workouts of all time! It was filmed in Jerusalem with Middle Eastern music. About 50 minutes long with 25 minutes of cardio, and also includes body toning and abdominal work. And one hunky instructor! Some of your workout buddies include a camel and a bellydancer. Level - Intermediate.
The Firm: Total Body - Body Sculpting Basics
This was the very first workout from The Firm. It does not require any of the fanny lifters or other equipment that The Firm sold later on, just various dumbbells, optional ankle weights and a mat. You may get a kick out of the 1986 "butt-floss" leotards, the hairstyles and the cheesy set. You will definitely get a good workout! 60 minutes of cardio/toning work and some of the toughest lower body work I've done. Great music too! Level - Intermediate/Advanced.
Finding Your Core - Susan Harris This is all on the stability ball and works your total body for about 50 minutes. You need a couple of sets of dumbbells. Go light to start - it's tricky! This one is challenging and has a built in learning curve. Every time you do it, you get a little better! Level - Intermediate/Advanced.
Ten Minute Solution - Kickboxing Bootcamp - Keli Roberts This DVD consists of five 10 minute workouts which can be done separately or all together. Keli uses kickboxing moves to tone the arms, legs and abdominals, and you'll do 20 minutes of kickboxing aerobics. You'll feel mighty when you get done with this one! Keli makes it look easy and has the most adorable Aussie accent! Level - Intermediate.
Crunch - Burn & Firm Pilates - Ellen Barrett
Not quite 50 minutes. The first portion features Pilates-based aerobics/toning moves to raise your heart rate. Then you'll go to the floor for the more traditional core Pilates work. Ellen and the Crunch gang look graceful, but I felt like a dork for the longest time! If, like me, you don't adore Pilates but do it because it's good for you, you'll enjoy this workout. Level - Intermediate.
Christi Taylor: Totally Hot Cardio
Christi is my very favorite instructor! This is 50 minutes complex choreography that will have you thoroughly confused unless you preview the workout and learn the moves which are taught separately in the "MoveMaster" section of the video. There are simpler modifications of the steps you can follow until you become comfortable enough to try some of the fancy stuff, but once you get it, you'll rejoice every time you do it! Very dancy, so if both of your feet are on the left side, steer clear. Level - Pretty darned close to Advanced.
Step Aerobics - Gilad
In case you have a step tucked away somewhere (and if you don't, consider getting one), this is the workout that will make you fall in love with step aerobics. Filmed on a Hawaiian beach, the moves are easy enough to follow, but build in intensity and you'll get a great sweat going. It's visually very appealing, especially that hunky Gilad! Includes a short abdominal segment and a fun stretch. Just short of 60 minutes. Level - Intermediate/Advanced.
There you have it! Ten wonderful ways to get in 45 minutes to an hour of quality exercise without ever venturing out into the storm! Now if you want to skip your workout on a snowy day, you'll have to come up with another excuse! Or, better yet, put on your workout gear, turn on the DVD player and give that booty some joyful shaking!
Exercise Videos Rock!
The Scoop on Fitness
by Scoop
For starters let me begin by opening with a little history about myself. I worked my way through college as a Certified Personal Trainer. I started out working in a health spa owned by former Denver Broncos Defensive Lineman Rulon Jones. In college I took all of those great classes like sports nutrition and exercise physiology. Over the years I have tried lots of different things, some worked some were nothing more than a waste of time and money. Fortunately I kept an extensive list of what works and what is nothing more than a scam to talk overweight people out of their money. So let me share a few secrets and hints that will help you in that unending battle of flab, bad food and apathetic attitudes.
The absolute essence of a person and their success or failure begins with one single thing, and that is attitude. This whole life and everything in it and everything accomplished can be based on the single phrase, "It's All Just a Head Game". And that means simply, convince the mind and the body will follow! This works for either good or bad. Let the mind convince you that you are sick an suddenly your sick!
If you liken your quest for fitness to a 26 mile marathon you will learn from the greatest runners that the first 13 miles are run by the body but last and hardest 13 miles are run with the mind!
Few people ever master their bodies, but you will find that the ones that do have mastered their minds first. "Master the mind and the body will follow".
Winter Fitness is Fun!
Thoughts from Kaye
For many of us exercise is one of the most difficult healthy habits to develop in our post weight loss surgery lifestyle, perhaps because as morbidly obese people exercise was uncomfortable, awkward and exhausting. It was not fun and seldom did we see motivational results. But as weight is lost and our mobility improves it is quite possible for exercise to be a fun and meaningful healthy habit. I know I am surprised over and over again at how good it feels to move my body, to feel strength in my muscles and respiratory system. Exercise is no longer a punishment or drudgery, what a wonderful benefit of weight loss surgery.
Today's You Have Arrived looks at making winter fitness fun. Sandi's article, " Play Like a Polar Bear without the Insulation!" takes a fun look at outdoor winter activity and Fitness Diva JudyPetite shares her top-ten list for snowy day video workouts. And finally, I'm pleased to present a new column by our LivingAfterWLS webmaster Scoop - "The Scoop on Fitness". In addition to being a great technical resource for LAWLS, Scoop is a certified personal trainer. In future issues he will teach us to live better with proper fitness through exercise.
For more information visit the LivingAfterWLS Libr ary and the Neighborhood.
Have some fun this winter with your fitness program. Your body will thank you!
Kaye
To learn the secrets of successful WLS patients watch this brief Webisode: Optimizing Weight Loss After Surgery
Winter Fitness Fun
Winter Fitness
Play Like a Polar Bear Without the Insulation!
Top 10 Snowy Day Workouts
The Scoop on Fitness
Play Like a Polar Bear Without the Insulation!
by Sandi
When it gets cold outside, it's tempting to just hunker down next to the fire with a good book and a sugar free cocoa. Don't give in! There are plenty of things to do when the "weather outside is frightful." This is just the short list.
Cross-country skiing or snowshoeing both hold the record for the best workout of the entire year. Be sure and wear layers, you're going to work up such intense body heat, you'll be stripping off that parka in no time. The scenery is magical, the sounds and smells refresh you. There's just nothing like being out on a snowy day to get you inspired and tired. The time flies by when you're out there walking, and you don't even feel like you're "working out." You become a kid again and motion is for fun, not to accomplish a goal. Plan several hours and take a hot stew in a thermos with you for the little picnic celebration you'll want to have when you get back to your car.
For an excellent selection of outdoor gear visit our sponsor: CampingWorld.com
If you're a speed demon, consider the exhilaration of cross country skiing. Long uphill and flat stretches are rewarded with fun downhill segments. Poles help with balance, but a spill or two only adds to the fun. Try renting equipment before you buy to get the proper feel and fit.
Snowshoeing is more like hiking. It incorporates the basic aspects of a hike with the intense inner thigh and stomach work of resistance training. Forty-five minutes of this will give you the burn you need in the wintertime. Again, renting is a good way to learn before you buy.
If you live somewhere devoid of snow, think about going out into the rain. It rains more than 100 inches a year on the coast where I live. So once a week, I put on my rain gear and go out into the storm. I make sure I splash in every puddle I come across. When I get home, I'm drenched and happy. Now I look forward to the storms. Dancing in the rain is very life affirming. You feel crazy and wild and free and wonderful.
Don't let the bad weather give you an excuse to be a couch potato. 9 times out of 10, once you get outside, you find that it's really not that bad after all. The 1 in 10th time when it is bad just serves to make you appreciate life and love and the warm home hearth all the more.
For great prices on quality winter workout clothes visit our sponsor: Champion Catalog.com
24 Reasons to Exercise
Top 10 Snowy Day Workouts
by Judy Petite aka Exercise Diva
So, you're all snowed in! It's bad out there! You know you want to exercise, but you wouldn't dare go out for a walk or to run, and the roads are too dangerous to try a trip to the gym! What to do? Well, sorry - no excuses! The Exercise Diva has picked out 10 Video Workouts for you on those frightful days. I picked these because they all have a high fun factor and they are also effective! Some of them may already be buried in your closet.
Sweatin' to the Oldies 2 - Richard Simmons
Almost 1 hour of music, silliness and sweat! Richard will make you sweat and then do some toning and abdominal work before giving you a great stretch. There is nobody more motivational than Richard! STO3 and STO4 are similar in length and intensity, but this one is my favorite. Requires light hand weights. Level is Beginner/Intermediate.
Personal Training System - Denise Austin
20 minutes of easy-to-follow cardio, then 10 minutes each on upper body, lower body and abdominals, followed by a 10 minute stretch. This workout is unique in that you can choose Low, Medium or High Intensity, so it's great for any level exerciser. Denise's sincere encouragement is always welcome! Requires light hand weights and a mat.
Emergency Workout - Minna Lessig
This is one of my all-time favorites, and I've been doing it for several years! You have 30 minutes cardio dance to a Latin beat with a bit of mixed impact, followed by 30 minutes of toning. Minna gives great pointers on form. You just need dumbbells and a mat. Level is Intermediate.
Getting Fit in Jerusalem - Gilad
One of the most fun workouts of all time! It was filmed in Jerusalem with Middle Eastern music. About 50 minutes long with 25 minutes of cardio, and also includes body toning and abdominal work. And one hunky instructor! Some of your workout buddies include a camel and a bellydancer. Level - Intermediate.
The Firm: Total Body - Body Sculpting Basics
This was the very first workout from The Firm. It does not require any of the fanny lifters or other equipment that The Firm sold later on, just various dumbbells, optional ankle weights and a mat. You may get a kick out of the 1986 "butt-floss" leotards, the hairstyles and the cheesy set. You will definitely get a good workout! 60 minutes of cardio/toning work and some of the toughest lower body work I've done. Great music too! Level - Intermediate/Advanced.
Finding Your Core - Susan Harris This is all on the stability ball and works your total body for about 50 minutes. You need a couple of sets of dumbbells. Go light to start - it's tricky! This one is challenging and has a built in learning curve. Every time you do it, you get a little better! Level - Intermediate/Advanced.
Ten Minute Solution - Kickboxing Bootcamp - Keli Roberts This DVD consists of five 10 minute workouts which can be done separately or all together. Keli uses kickboxing moves to tone the arms, legs and abdominals, and you'll do 20 minutes of kickboxing aerobics. You'll feel mighty when you get done with this one! Keli makes it look easy and has the most adorable Aussie accent! Level - Intermediate.
Crunch - Burn & Firm Pilates - Ellen Barrett
Not quite 50 minutes. The first portion features Pilates-based aerobics/toning moves to raise your heart rate. Then you'll go to the floor for the more traditional core Pilates work. Ellen and the Crunch gang look graceful, but I felt like a dork for the longest time! If, like me, you don't adore Pilates but do it because it's good for you, you'll enjoy this workout. Level - Intermediate.
Christi Taylor: Totally Hot Cardio
Christi is my very favorite instructor! This is 50 minutes complex choreography that will have you thoroughly confused unless you preview the workout and learn the moves which are taught separately in the "MoveMaster" section of the video. There are simpler modifications of the steps you can follow until you become comfortable enough to try some of the fancy stuff, but once you get it, you'll rejoice every time you do it! Very dancy, so if both of your feet are on the left side, steer clear. Level - Pretty darned close to Advanced.
Step Aerobics - Gilad
In case you have a step tucked away somewhere (and if you don't, consider getting one), this is the workout that will make you fall in love with step aerobics. Filmed on a Hawaiian beach, the moves are easy enough to follow, but build in intensity and you'll get a great sweat going. It's visually very appealing, especially that hunky Gilad! Includes a short abdominal segment and a fun stretch. Just short of 60 minutes. Level - Intermediate/Advanced.
There you have it! Ten wonderful ways to get in 45 minutes to an hour of quality exercise without ever venturing out into the storm! Now if you want to skip your workout on a snowy day, you'll have to come up with another excuse! Or, better yet, put on your workout gear, turn on the DVD player and give that booty some joyful shaking!
Exercise Videos Rock!
The Scoop on Fitness
by Scoop
For starters let me begin by opening with a little history about myself. I worked my way through college as a Certified Personal Trainer. I started out working in a health spa owned by former Denver Broncos Defensive Lineman Rulon Jones. In college I took all of those great classes like sports nutrition and exercise physiology. Over the years I have tried lots of different things, some worked some were nothing more than a waste of time and money. Fortunately I kept an extensive list of what works and what is nothing more than a scam to talk overweight people out of their money. So let me share a few secrets and hints that will help you in that unending battle of flab, bad food and apathetic attitudes.
The absolute essence of a person and their success or failure begins with one single thing, and that is attitude. This whole life and everything in it and everything accomplished can be based on the single phrase, "It's All Just a Head Game". And that means simply, convince the mind and the body will follow! This works for either good or bad. Let the mind convince you that you are sick an suddenly your sick!
If you liken your quest for fitness to a 26 mile marathon you will learn from the greatest runners that the first 13 miles are run by the body but last and hardest 13 miles are run with the mind!
Few people ever master their bodies, but you will find that the ones that do have mastered their minds first. "Master the mind and the body will follow". my friend send me this recip but I have not try this do not know if it is good or not . Want to share with you all
Mexican Chicken Meatball Soup
Easy! Fast! Delicious
1 package Tyson Fully Cooked Chicken Meatballs
1 tablespoon olive oil
2 medium onions, chopped
4 garlic cloves, minced
2 (4-ounce) can green chilies, chopped
2 (15-ounce) cans Italian-style stewed tomatoes, chopped, reserving the juice
8 cups chicken stock
1 tablespoon chili powder
2 teaspoon ground cumin
1 teaspoon hot sauce or to taste
salt and pepper to taste
Garnish:
Chopped cilantro
low-carb tortilla strips
Avocado cubes
Sour cream
Pickled Jalapeno
Monterey Jack cheese
Preheat oven to 425. Arrange meatballs in single layer on a cooking sheet sprayed with non-stick cooking spray. Bake for 10 minutes.
While meatballs bake heat olive oil in a 4-6 quart stockpot. Brown onion and garlic. To the onions add the green chilies, stewed tomatoes, chicken stock, chili powder, cumin, hot sauce.
Simmer the soup for 15 to 20 minutes. Stir in the cooked meatballs and bring soup back to a simmer. Serve soup with garnishes.
WLS patients should eat 3-5 meatballs topped with a modest serving of liquid.
5 meatballs contain 13g protein, 11g fat (3 saturated), 6 grams carbs.
good morning,
b - scrambled egg, sl bacon
s - protein coffee
l - going out with co worker - salad of some kind
d - will be on the road....will choose wisely
heading up to VT this weekend. Babysitting for my niece. Not looking forward to cold weather. Will take all the kids on a hike and do one of sis's yoga tapes for exercise
have a great day and weekend!
terri
No Exercise Today
Strained my left Rotator Cuff yesterday.
Resting the shoulder today.
FOOD
B -1/4 c. protein oatmeal, 1/2 cottage cheese/banana slices
S - HB Egg
WATER WATER WATER
L - 2.5 oz lean beef, 2 tbls winter squash, few grape tomatoes
WATER WATER WATER
S - Protein Shake with 8 oz soy milk
D - ?
S - 4 oz dannon lite yogurt, tablespoon of applesauce
Have a great day and a wonderful weekend.
T.
well....let see......probobaly lots of stuff not good for me as i am having one of those kinds of days. 
I am sitting here now having a bagel with light cream cheese, so that takes up my total amount of carbs i am supposed to have for the day.....so i guess maybe broth for lunch and dinner.
lol yeah right. 
Today is friday so its office luncheon day, so i will try like a grilled chicken salad of sorts, and who knows what for dinner.
I'll be better tomorrow.
I have a fill coming up on the 13th along with a nutrition consult, so hopefully Judy will fill me up with vegetarian ideas.
Good Day all!
Bree
I am sitting here now having a bagel with light cream cheese, so that takes up my total amount of carbs i am supposed to have for the day.....so i guess maybe broth for lunch and dinner.
lol yeah right.
Today is friday so its office luncheon day, so i will try like a grilled chicken salad of sorts, and who knows what for dinner.
I'll be better tomorrow.
I have a fill coming up on the 13th along with a nutrition consult, so hopefully Judy will fill me up with vegetarian ideas.
Good Day all!
Bree 
Hi Julio,
What time is your breakfast, anyway? 1-2am??? LOL
It was pretty chilly here this am too...Make the kids wear long sleeves and winter jackets *which we bought last week at the new Target near the hotel*...They were NOT happy!
B: egg w/ toast
S: snack bag popcorn
L: cheese & cracker
S: I admit, I had a snack pack of cookies
D: Not sure..sister coming to town, may go out to eat, but will make good choices.
S: hot tea
Happy weekend all....have a great one, but bundle up.
paula
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