food journal Tuesday

Here is mine - I need to start doing this bcause now that Amber isn't taking up most of my insides I am finding that I can eat a lot more and I get hunger more often - pretty often actually. 2 slices stroman's 12 grain toast 2 tbs mayo 1/2 tomato 1/2 cup lettuce salt/pepper 3 fun size reeses sticks 2 oz fish 1/4 c. mac n cheese bite of a lemon bar diet mountain dew diet code red water 1/3 frozen 8" pizza with extra cheese tsp vegetable oil

Tuesday: Breakfast: 1/2 cup Oatmeal with ground flax and sunflower seeds Snack: Q-Smart bar Lunch: 2 oz tuna with mayo and onions and 5 saltines Snack: Protein shake Dinner Applebees: 1/2 cup salad 2 oz steak about 1/4 cup mashed potatoes A few bites of broccoli and carrots Snack: 2 string cheese Total: 96 grams protein not sure how much fluid, minimum 64 oz from my best count.

I am going to include all my stuff that I feel I need to remain accountable for if you all don't mind. If you see something that jumps out at you that you feel would help me, please do not hesitate to let me know. Please do not think that because you are pre-op, not very far along post-op or etc that you can not help. This is all a process of learning for each of us, and anything you have to share is very welcomed by me. I WANT to get the rest of this weigh off and am so struggling to get it to move at all at this point. So just like Tina and others, I am putting myself out here and asking for any insight, thoughts, suggestions, brow beatings, etc. Whatever it takes ... I NEED to get this weight moving and off!!! AND I am so scared of regain. I truly want to do this right! Going back where I came from is not an option ... it was killing me. Never really knew how much the weight was killing me until I started losing it. I simply can not go back there, ya know? And yet, I am having a hard time even losing the rest of this weight ... can not figure out why I am not losing. So what is going to keep me from regaining? I have children to raise, ministry to take care of ... simply no time, energy to deal with all that went with my morbid obesity anymore. Thanks guys! Please forgive the LONG, LONG post! Accountability for November 2, 2004 Lap RNY 10-29-03 As of 10-29-04; 15 pounds to realistic goal (normal weight for female my age, height and bone structure) 31 pounds to dream goal (sigh) Food Journal: Breakfast 1/3 cup total Oatmeal (8 gms protein) fortified with Ground Flax Seed Sunflower Seeds Mixed 2 low carb Granolas (raisins, dates, cherries, pecans, walnuts, soy protein isolate) Forgot to add protein powder This was SOOO good and filling!!! Mid Morning Snack Protein Shake (33 gms protein) Lunch KFC leftover Chicken Leg - no skin (15 gms protein) 1/3 Biscuit (bad choice) Afternoon Snack ½ oz of almonds (4 gms protein) 2 sprigs of fresh broccoli Dinner Turkey Wrap Fresh spinach/dark greens 1 slice of deli turkey (6 gms protein) 1 slice deli Colby cheese (6 gms protein) 1 sprig of broccoli After workout Protein Shake (30 gms protein) 1 cup of decaf chai tea 1 SF Alpine Spiced Cider (very good) 3 "bottles" of pure H2O 24 oz each That added to my shakes, I had a fluid intake of 104 oz for the day. Unplanned foods during the day (grab and go stuff - need to watch this much better); 1 oz Salt and Vinegar Pork Rinds (8gms of protein) (when I finally sat down to catch some of the results of the presidential election -IE in front of the TV after the kids were in bed. I think I either need to avoid all food during this time or plan for a snack?) 1 Nutter Butter Cookie (after workout - realized I was hungry after the work out, so I stuffed with water until I got home then as soon as I got home I made a protein shake - need to figure out a way to have protein available after my workout without having to wait for the drive home.) 110 gms total protein 979 calories Vitamin Regime 5:30 AM - Vitron C (Iron encapsulated in Vit C for better absorption) Mid-day: 500 mg of calcium 1 adult chew-able multi 1 dry A&D 1 dry E Sub-lingual B-12 Evening: 1 500 mgs of Calcium 1 adult chew-able multi 1 zinc 1 dry E 1 Biotin Bedtime: 500 mg of calcium (forgot this one) Exercise Regime: About 1.5 hours in the gym - Upped cardio (added 10 additional minutes on the track - 1 extra mile added 5 minutes on the bike) No swimming today Strength training stayed on plan with the exception of the leg extensions - dropped weight by 5 pounds because of knee pain. Warm up - Track 1 mile/10 minutes Cardio - Bike 15 minutes 82 Watt Strength Training: Leg Press 2 sets of 12 40lb x 60 sec Upper Back Pull 2 sets of 12 35lb x 60 sec Chest Press 2 sets of 12 30lb x 60 sec Leg Extensions 2 sets of 12 35lb x 60 sec (dropped weight by 5 lbs - knee pain) Leg Curl flexions 2 sets of 12 35lbs x 60 sec Shoulder Press 2 sets of 12 20lbs x 60 sec Vertical Traction - Pull 2 sets of 12 55lbs x 60 sec Lower Back Extensions 2 sets of 12 35lb X 60 sec Tricep press 2 sets of 12 30lb x 60 sec Abdominal Crunch - flexions 2 sets of 12 30lb 60 seconds Free Weights alternate arm curl 2 sets of 10 10lb x 60 sec Cardio - Running - 15 minutes 4 mph Cool down - Walk the track 1 mile/10 minutes

Your fast becoming our new poster child for this...

B = 12oz carb countdown ff milk, pkg sf hot choc and 1 scoop choc unjury. L = 2 oz scallops and 1/4 baked potato w/ marg S = 2 sf cookies & 6 cashews D = 4 oz home made low carb noodle lasagna S = popcorn S = 16 oz carb countdown ff milk, pkg sf hot choc & 2 scoops choc isopure Additional Liquids throughout the day - 48 ounces sf koolaid Exercise = 20 min on air glider Vitamins/Supplements = 6 Bariatric Advantage, 2 calcium citrate, 1 b12

B - hot choc (doc's ofc) - lite tropical fruit cup L - 1/2 of McDonalds Grilled Chicken Salad (can't believe it stayed down). 20 oz crystal lite S - Carb CD Milk D- Cup of Hot & Sour Soup 4-5 mini pretzels S- hot choc

Oh I forgot... Sliced apple and peanutbutter, too.

Yesterday wasn't a good protein day for me! B - 1/2 cup oatmeal w/ 2 tablespoons of raisins S - 1/2 cup grapes L - 1/2 cup tuna salad, 8 cubes 2% cheese, 2 crackers D - 3 oz backed pork chops, 1/4 cup string beans Here is my confession! I had about 10 peanut M&M's yesterday. They were just sitting there waiting for me! I didn't work out yesterday either Hopefully today will be a better day. ~O'Shell

Tuesday: B 4 oz carb countdown choc 4 oz carb coundown skim s 1 oz cheese 5 crackers 5 small slices turkey pepperoni l 3 oz chicken 1 oz yellow squash s 1 resource protein drink d 2 oz steak 1 oz mushrooms 1 oz yellow squash s 1/4 pear 1 oz cheese late night 10 oz carb countdown skim milk plus lots of wylers sugar free lemonade