HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEEKEND UPDATE

Accountability Mission: No Mercy and No Excuses  


Blah, bla'blah, blah.  Tell the whole truth and be accountable.  Yack, ya'yack, yack. 

Come on folks, you know how to do this.  Spill it. 



   ...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/ 

Ok, I know I tend to quibble with myself over the little things where were it not taking placce in my head I'd say skip it and sweat the big ones.  I was over by 3g in carbs yesterday, 2g of which were avoidable.  (The remaining 1g came from inadvertantly selecting some idiots inaccurate entry for equal packets instead of the proper usda data.) 

Its not the 3g that bugs me.  I fell right on maintenance calorie wise so no harm no foul.  What bugs me is there was no need for that last feeding that brought me over.  I had my protein in and I was not hungry or deficient in calories for the day.  I nibbled any how not realizing that my protein snack was hiding 2g carbs because I did not track it before I ate it. 

Eat first, track later always leads me into trouble.  Still, I go down that road for the second time this week.  This drives home my need to:
-  Rid myself of unproductive behaviors; and
-  Reinforce behaviors that support life long maintenance
The second time around.  Twenty one days from the 7th to 27th.  The journey continues.  

Saturday
Not bad sans the overnight snack I should have left alone.  Still, calories are nicely below 1200, carbs at 95g, and protein at 111g.  I'm not complaining.  

Other than starting out poorly I've clung to the rules.   There is still a long way to go but about 21 days remains the recognized time frame for most people to build a new habit.  This twenty one runs from the 7th to 27th.  

My objectives:
  Rid myself of unproductive behaviors; and
-  Reinforce behaviors that support life long maintenance
What didn't stick the first go round will stick the second go round.   If not, there's always 3rd time's a charm.    

Survived the picnic Satuday and Sunday went well even though we went out to eat.  I have not journaled my food but I did write it down on paper.  The real story will come when I load it.  Today was busy, I made pear honey.  I just love canning.  Wednesday I'm making pear preserves.  One batch of pear honey was made with sugar and the other with 2/3 splenda 1/3 sugar.  Both tasted good, if I have to say it myself.
As usual, took my vitamins and drank my water.  Only did stretching exercises today but I did get it in. 
Z

Never heard of pear honey but it sounds sooo good.  

I've still got a few un logged days from August.  All days I behaved badly but we have to face the music! 

Pear Honey is nectar to the sugar addict, even if you use sugar substitute the coconut and pineapple in this recipe send u over the top but it is good as a topping for a dessert, or just on toast or a biscuit.  It just looks pretty by itself canned in the jar. LOL
My children and other older women appreciate it as gifts.