HOLD MY FEET TO THE FIRE! ACCOUNTABILITY POST

Accountability Mission: No Mercy and No Excuses 

Good Morning my BAF family.  Welcome to TUESDAY. 

Tell the whole truth and be accountable.  Have you started the week well?  Did you begin with a plan and if so have you followed through?  If you're winging it, how's it working for you?   

Time to evaluate and re assess for just a minute.  Will present actions have you where you want to be this time next week?  Make sure your plan agrees to your goal.   

       ... All are welcome, jump in at anytime.


For reference:
5 Day Pouch Test website http://www.5daypouchtest.com/plan/theplan.html
5 Day Pouch Test Instructions
http://www.obesityhelp.com/forums/black_american/3995048/Hold-my-feet-to-the-fire-please-Accountability-Mision/
Protein Train Instructions http://www.obesityhelp.com/forums/black_american/3993571/Protein-Train-Educate-me-please/#32309205
Wagon Plan Instructions
http://www.obesityhelp.com/forums/black_american/3650242/The-Wagon-Plan-Get-back-on-the-wagon

I was not on my game yesterday.  As if to punish me, the scale is up 1.2 lbs this morning.

I did not eat well so I ended up having four shakes and some pork skins in the evening to get the protein in.   75% of my nutrition was after 7pm.   I got my quart of plain water, 96 oz liquids, all supplements.  Exercise was on point with total body weights and cardio.  Just one more reason I should have eaten during the day.  

I'm going to get it right today and eat throughout the day.   I did not track yesterday, just estimates.  My appetite was low and I kept telling myself I'd catch up when I got hungry.  That did not happen.

 No more cramming protein powder.  I had one meal and one proper  snack.  The rest was a clusterfkcu just to get some nutrition close to my plan for the day.  When I see the detail, its easy to stay on point with my feedings. 

I hit the gym at 5 sharp – I actually woke up at 3.  I’m not tired tho.  Did the lazy thing and spent the holiday as the holiday.  Rearranged the furniture in my den and cleaned – I’ll chalk that up to cardio lol.

 

As for eating – I’m MAD that I left my lunch on the counter at home this morning!!!  And it was good too – turkey chili.  Dayum dayum dayum!!!!!!  Now I gotta figure something else out.  FOOWEEE! 

 

Vitamins done, and about to start in on my first of at least 6 glasses of water while I am here today – made a fresh gallon of tea this morning for the house.  

I am a morning person but 3am is a bit much for me, lol.  I'd be pissed if I left my chili behind too.  Time for me to make some and stop paying Wendy's. 

How do you get your vits done so early?  What do you take?  I'm taking vits all day with everything I've tried and I am so sick of this.    Can I just take the all at once?  My surgeon's preferred brand of vists spreads them through out the day. 

I pop those puppies before my gym run.  Whatever doesn't 'make' it in with that ain't gettin done.  I can't remember to take more crap later in the day.

I take mine in the am too...same as Mack...if I don't do it then...it ain't happening. I take Multi-vitamin, B-12, Calcium Citrate, Iron, Flaxseed Gel Cap, Vitamin D weekly 

I've been searching for that special one dise formula and I've just ben doing it the hard way.  Thanks ladies for setting me straight.  Once in the morning from now on. 

I am off today..so I am doing some serious reorganizing and cooking for the week.

I did good yesterday and feel as if I am on track for the week. No problems. I took my measurements and will focus on them from now on.

My plan for today:

B- Cottage Cheese, Fruit ****tail w/ Splenda, Boiled Egg

S- Mozzarella Stick

L- Sloppy Joe Meat, Salad

S- Protein Shake

D- Slice O'Peach Chicken (recipe below) and 1/2  baked potato,
     small salad 

S- Mozzarella Stick, Applesauce


Exercise: 45=60 minutes Cardio


ETA: I am cooking this recipe today from Extraordinary Taste:A festive guide for life after WLS by Shannon Owens-Malett, M.S, RD, LD.

I think this might be my new substitute for Sweet and Sour chicken.  I cant eat chinese food as much since WLS. not sure why but this the one thing that I know will make me dump.

Slice O' Peach Chicken

2 (6oz) Skinless Chicken Breasts 
1/2 tsp salt
1/2 tsp pepper
1 tbsp canola oil
1 cup of H20
1/4 cup Splenda
1 (2oz) package of onion soup mix
1/2 tsp basil
1/2 tsp nutmeg
1/4 tsp orange zest
1 (8oz) can sliced peaches in its own juice, drained

Sprinkle chicken with salt and pepper. In large skillet, cook chicken in oil over med-high heat for 5-6 min on each side or until browned.  Place chicken in 1 1/2 quart baking dish coated with nonstick cooking spray.  In same skillet, combine water, Splenda, onion soup mix, basil, nutmeg and orange zest and bring to a boil while stirring.  Pour onion soup mixture over chicken. Cover and bake at 375 for 35-40 minutes or until bubbly.  Remove cover and place peaches between chicken. Bake, uncovered, another 10-15 minutes.

Yields: 6 servings

Serving Size; 2oz Chicken with 2 tbsp peaches and sauce

Nutrient Analysis per serving: 138 calories, 18gms protein, 6 gms carbs, 4 gm fat, .25 gms fiber 

That recipe sounds good.  I'd add some red pepper flakes or a few hot chili's to the oil because I like sweet and sour to be peppery hot.  The nutritional breakdown is right in line with what I target for my protein: 70 or fewer cal per ounce and 7 or greater grams per ounce.  Thanks. 

Started my year off good and been on

every since.  Food /water / vitamins are good
 
Getting 30 minutes excercise today.