HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY
Accountability Mission: No Mercy and No Excuses
Sa, Su, Mo; perhaps even Th through Tu. Its back to reality time for the overwhelming majority of us. Tell the whole truth and be accountable. How did you manage those special events involving food? Did you have a plan? Did your plan work out?
Hopefully you've learned something new or reinforced how to make holidays and events work for you. Time to make a plan for this week. With vigilence you should have no weekend regrets. Even if you do; especially if you do; its time to get back on program.
...All are welcome, jump in at anytime.
For reference:
5 Day Pouch Test (5DPT) 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
Overeaters Anonymous
Online Meetings Around the Clock * Information on changing eating behavior
Protein Sparing Modified Fast (PSMF)
The no op version. This version is still severe but far more liberal than the one many pre ops are given.
http://www.holisticmd.org/downloads/ProteinSparingModifiedFast.pdf
Daily calorie needs calculator
A more advanced calculator that's still easy to use.
Advanced option lets you choose from 3 different calculation methods. Enter data once for calorie needs at maintenance; plus calorie needs for 2 different levels of weight loss; and, results include a week long calorie cycling plan. Calculator takes into account age and gender as well as activity level. Links to other calculators are on the same page.
http://www.freedieting.com/tools/calorie_calculator.htm
Podrunner
Not just for runners. Site has a variety of workout music and music timmed to progressive running programs for 5k, 8k, 10k, and speed. In place indoors, treadmill, or at the track run to the beat and you'll complete the stated distance. There is also a varietty of interval training music from about 130 bpm up to to 180 bpm; and, fixed bpm workout music as well. Lengths of tracts vary but there is a speed/ length to suit most workout needs.
http://www.djsteveboy.com/mixes.html
A WORKOUT site to get you started or keep you going
http://www.exrx.net/index.html
No special equipment is required for this group of progressive workout programs designed for those new to it all and for those wanting to step it up a notch. Perhaps you can only do one or even none today. Perhaps you do quite a few already. Either extreme or somewhere in the middle, this self challenge is stil for you.
http://www.twohundredsitups.com/
http://www.hundredpushups.com/
http://www.onefiftydips.com/
http://www.twohundredsquats.com/
http://www.twentyfivepullups.com/
Sa, Su, Mo; perhaps even Th through Tu. Its back to reality time for the overwhelming majority of us. Tell the whole truth and be accountable. How did you manage those special events involving food? Did you have a plan? Did your plan work out?
Hopefully you've learned something new or reinforced how to make holidays and events work for you. Time to make a plan for this week. With vigilence you should have no weekend regrets. Even if you do; especially if you do; its time to get back on program.
...All are welcome, jump in at anytime.
For reference:
5 Day Pouch Test (5DPT) 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
Overeaters Anonymous
Online Meetings Around the Clock * Information on changing eating behavior
Protein Sparing Modified Fast (PSMF)
The no op version. This version is still severe but far more liberal than the one many pre ops are given.
http://www.holisticmd.org/downloads/ProteinSparingModifiedFast.pdf
Daily calorie needs calculator
A more advanced calculator that's still easy to use.
Advanced option lets you choose from 3 different calculation methods. Enter data once for calorie needs at maintenance; plus calorie needs for 2 different levels of weight loss; and, results include a week long calorie cycling plan. Calculator takes into account age and gender as well as activity level. Links to other calculators are on the same page.
http://www.freedieting.com/tools/calorie_calculator.htm
Podrunner
Not just for runners. Site has a variety of workout music and music timmed to progressive running programs for 5k, 8k, 10k, and speed. In place indoors, treadmill, or at the track run to the beat and you'll complete the stated distance. There is also a varietty of interval training music from about 130 bpm up to to 180 bpm; and, fixed bpm workout music as well. Lengths of tracts vary but there is a speed/ length to suit most workout needs.
http://www.djsteveboy.com/mixes.html
A WORKOUT site to get you started or keep you going
http://www.exrx.net/index.html
No special equipment is required for this group of progressive workout programs designed for those new to it all and for those wanting to step it up a notch. Perhaps you can only do one or even none today. Perhaps you do quite a few already. Either extreme or somewhere in the middle, this self challenge is stil for you.
http://www.twohundredsitups.com/
http://www.hundredpushups.com/
http://www.onefiftydips.com/
http://www.twohundredsquats.com/
http://www.twentyfivepullups.com/
MSW Roux-En-Y Gastric Bypass: Eat sensibly & enjoy moderation
Links: Are you a compulsive eater? for help OA meets on-line Keep Coming Back, One Day At a Time Overeaters Anonymous
L
V'N MY RNY. WORKING FOR ME BECAUSE I WORK FOR IT.
I had a blast this weekend in the Carolina low country. Land of real pit smoked bbq mopped in vinegar, hot pepper and spices. Never that tomato or mustard based sweet stuff we think of as bbq sauce. This method of cooking is a perfect wls and low carb lifestyle romance.
I feared for the love of cake. Well, it was the luv of rice that got me. As a Latina/ West Indian American with in laws from the Carolina's, not even Asian cuisine competes with the amount of rice in my pre wls diet. Now rice is special occaision food. We celebrated my Dear MIL's 80th, a true rice eating special occasion.
Pat on the back, I did good. Calories came in below maintenance for each day except one. My own stupidity caused that. I strayed from the plan and as a result started out with poor food choices. Later I made it even worse by picking up sushi. Unagi (eel) to be specific.
Who knew it was far higher in calories than most other options? I should have known. All I had to do was track before eating or better before buying. Fortunately I still average below maintenance.
Today begins my second 21 day cycle to:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
I've made improvements during the first cycle and held to them over my time away. Mom's cooking and her concern over my "hardly eating"; the party; the bbq etc did not phase me. I held to the rules. No starving all day then eating hearty at events. Water was challenging but I got the minimum.
This period my focus is no high carb days. Its back to 100g or less daily. My second objective is to raise the protein back to 100g or more daily. The higher my carbs, the lower my protein. My minimum range is 59g (desired weight) to 68g (current weight). That just won't do if I am to get from here to there.
I feared for the love of cake. Well, it was the luv of rice that got me. As a Latina/ West Indian American with in laws from the Carolina's, not even Asian cuisine competes with the amount of rice in my pre wls diet. Now rice is special occaision food. We celebrated my Dear MIL's 80th, a true rice eating special occasion.
Pat on the back, I did good. Calories came in below maintenance for each day except one. My own stupidity caused that. I strayed from the plan and as a result started out with poor food choices. Later I made it even worse by picking up sushi. Unagi (eel) to be specific.
Who knew it was far higher in calories than most other options? I should have known. All I had to do was track before eating or better before buying. Fortunately I still average below maintenance.
Today begins my second 21 day cycle to:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
I've made improvements during the first cycle and held to them over my time away. Mom's cooking and her concern over my "hardly eating"; the party; the bbq etc did not phase me. I held to the rules. No starving all day then eating hearty at events. Water was challenging but I got the minimum.
This period my focus is no high carb days. Its back to 100g or less daily. My second objective is to raise the protein back to 100g or more daily. The higher my carbs, the lower my protein. My minimum range is 59g (desired weight) to 68g (current weight). That just won't do if I am to get from here to there.
Happy to hear that you had a good time with family. Also good to hear that you kept your food under control.
I went to visit my sister on her farm and helped a little with taking care of the animals. Then went to DH's family reunion and happy to say I worked out in the motel exercise room for an hour every morning. Of course I ate a little more than normal but not buck wild.
Now that I'm home its nose to the ground and working harder than ever. My food consumption today was a little more than usual but it will be tapered.
I went to visit my sister on her farm and helped a little with taking care of the animals. Then went to DH's family reunion and happy to say I worked out in the motel exercise room for an hour every morning. Of course I ate a little more than normal but not buck wild.
Now that I'm home its nose to the ground and working harder than ever. My food consumption today was a little more than usual but it will be tapered.
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 1,742 | 86.0 | 155.9 | 91.8 | |||
| Grapes, raw | cup cup, seedless cup, with seeds, yields oz, seeded, yields grape grape, seedless grape, with seeds, yields grams kg lb oz | 103 | 0.2 | 27.1 | 1.1 | ||
| Chicken or turkey salad with egg | cup grams kg lb oz | 192 | 14.3 | 1.4 | 13.8 | ||
| BeefJerky/Teriyaki/JackLink/1oz | serving grams kg lb oz | 80 | 1.0 | 5.0 | 14.0 | ||
| Flatbread/WheatThinGarlic&Parsley2pcs | serving grams kg lb oz | 90 | 2.2 | 18.0 | 1.5 | ||
| FruitMedley/Dried 1/4cup | serving grams kg lb oz | 160 | 6.0 | 26.0 | 0.0 | ||
| Milk/Almond/Van/unswt/40 | serving grams kg lb oz | 40 | 3.5 | 2.0 | 1.0 | ||
| Egg, whole, boiled | cup egg extra large jumbo large medium slice small grams kg lb oz | 77 | 5.3 | 0.6 | 6.3 | ||
| Pork chop, broiled or baked | cup, cooked, diced oz, boneless, cooked oz, boneless, raw (yield after cooking) oz, with bone, cooked (yield after bone removed) oz, with bone, raw (yield after cooking, bone removed) cubic inch, boneless, cooked large (8 oz, with bone, raw) (yield after cooking, bone removed) medium (5.5 oz, with bone, raw) (yield after cooking, bone removed) small or thin cut (3 oz, with bone, raw) (yield after cooking, bone removed) grams kg lb oz | 204 | 11.7 | 0.0 | 23.0 | ||
| Pudding/Strawberryprotein | serving grams kg lb oz | 100 | 1.5 | 7.0 | 15.0 | ||
| Salad/RomaineMix/w/veg/3cups | serving grams kg lb oz | 15 | 0.0 | 3.0 | 1.0 | ||
| Tomatoes, raw | cup cup, cherry tomato cup, chopped or sliced oz, raw, yields Italian tomato cherry large whole (3" dia) medium whole (2-3/5" dia) medium slice (1/4" thick) plum tomato small whole (2-2/5" dia) thick/large slice (1/2" thick) wedge (1/4 of medium tomato) thin/small slice grape tomato grams kg lb oz | 3 | 0.0 | 0.6 | 0.1 | ||
| Salad dressing, KRAFT Ranch Dressing | tbsp grams kg lb oz | 74 | 7.8 | 0.7 | 0.2 | ||
| Onion rings, from fresh, batter-dipped, baked or fried | cup order large rings (3" - 4" dia) medium rings (2" - 3" dia) small rings (1" - 2" dia) grams kg lb oz | 39 | 2.3 | 3.8 | 0.8 | ||
| Cheese, Cheddar or American type | cup, melted cup, shredded cup cubic inch slice cracker-size slice grams kg lb oz | 101 | 8.0 | 1.4 | 5.9 | ||
| Steelcut Oats/ 1/4cupdry | serving grams kg lb oz | 150 | 2.0 | 26.0 | 4.0 | ||
| Tea, presweetened with low calorie sweetener | fl oz mug (8 fl oz) teacup (6 fl oz) Arizona Iced Tea can (16 fl oz) Snapple bottle (16 fl oz) Snapple can grams kg lb oz | 13 | 0.0 | 3.3 | 0.1 | ||
| Water, bottled, unsweetened | cup fl oz bottle (12 fl oz) bottle (8 fl oz) bottle bottle (16.9 fl oz or 500 ml) bottle (1 liter) grams kg lb oz | 0 | 0.0 | 0.0 | 0.0 | ||
| Chips/KosherDill/1.75oz | serving grams kg lb oz | 300 | 20.0 | 30.0 | 4.0 | ||
| Total | 1,742 | 86.0 | 155.9 | 91.8 |
With 
I will succeed.
HW: 280 - LW: 190 - GW - 180
Unfilled 8/15/11 - WT: 209
1st Fill 11/29/11 - WT: 215.5 - 3cc
2/20/12 - New Goal - Get n Onederland
2nd Fill 4/26/12 - WT: 224.0 - 3cc
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