HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY! ON THE EVE OF...
THERE IS PLENTLY OF TIME TO PAY IT FORWARD FOR TOMORROW'S HOLIDAY FARE!
Accountability Mission: No Mercy and No Excuses
There's still ONE day left to plan for Thanksgiving and the long holiday weekend ahead. Tell the whole truth and be accountable. :
Have you given thought to your menu? Yours as in what of the Thanksgiving table you will enjoy. How do you plan to create your menu from the holiday table? There is more to this than keeping weight loss going and avoiding weight gain. The greater challenge is not reverting to old habits.
Normally we limit (or should limit) ourselves to one starchy or simple carb per meal. The holiday spread likely contains multiples and you may want a taste of each. Consider what you can do with 500 calories saved today:
(All are generics based on USDA nutrition data. You may need to adjust if your preparation is more rich.)
Pie 1/8 of an 8-9''
Pumpkin - 325
Sweet Potato - 325
Apple - 300
Half a slice and sugar free is all the better!
Wine
Red table, 5 oz - 125
Red desert dry, 3.5 oz - 160
Red desert sweet, 3.5 oz - 165
White table, 5 oz- 125
White desert, (muscato or reisling) 5 oz - 125
Gravy
1/4 cup 02 4 tbsp - 30
Mashed potato
1/2 cup - 120
Mashed Sweet potato
1/2 cup - 130
Rice
White 1/2 cup - 120
Brown 1/2 cup - 110
Stuffing
1/2 cup - 90
Macaroni and cheese
1/2 cup - 105
A little of everything, and I mean just a little can really add up fast. Nevertheless, you can enjoy sensibly. Keep track of what you eat then pay it forward or pay it back including any shortage in your pay forward.
REMINDER: Where you currently are in your program dictates your options! Maintainers, traditional dieters and long term post ops have options others do not. Everything I've listed may not be for you. Nothing listed may be for you. Do not be a jackass, stick with your program.
Any regrets and you have only yourself to blame. But no worry, I will be here to listen to your sad tales of woe. And, to let you know just what a damned fool you've been. And, to tell you pick your ass up off the floor and get back on program now and not "whenever". All very luv'nly of course.
...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/bla'ck_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/
NEW ENTRY!
USDA - database, nutrition facts
http://www.nal.usda.gov/fnic/foodcomp/search/
Accountability Mission: No Mercy and No Excuses
There's still ONE day left to plan for Thanksgiving and the long holiday weekend ahead. Tell the whole truth and be accountable. :
Have you given thought to your menu? Yours as in what of the Thanksgiving table you will enjoy. How do you plan to create your menu from the holiday table? There is more to this than keeping weight loss going and avoiding weight gain. The greater challenge is not reverting to old habits.
Normally we limit (or should limit) ourselves to one starchy or simple carb per meal. The holiday spread likely contains multiples and you may want a taste of each. Consider what you can do with 500 calories saved today:
(All are generics based on USDA nutrition data. You may need to adjust if your preparation is more rich.)
Pie 1/8 of an 8-9''
Pumpkin - 325
Sweet Potato - 325
Apple - 300
Half a slice and sugar free is all the better!
Wine
Red table, 5 oz - 125
Red desert dry, 3.5 oz - 160
Red desert sweet, 3.5 oz - 165
White table, 5 oz- 125
White desert, (muscato or reisling) 5 oz - 125
Gravy
1/4 cup 02 4 tbsp - 30
Mashed potato
1/2 cup - 120
Mashed Sweet potato
1/2 cup - 130
Rice
White 1/2 cup - 120
Brown 1/2 cup - 110
Stuffing
1/2 cup - 90
Macaroni and cheese
1/2 cup - 105
A little of everything, and I mean just a little can really add up fast. Nevertheless, you can enjoy sensibly. Keep track of what you eat then pay it forward or pay it back including any shortage in your pay forward.
REMINDER: Where you currently are in your program dictates your options! Maintainers, traditional dieters and long term post ops have options others do not. Everything I've listed may not be for you. Nothing listed may be for you. Do not be a jackass, stick with your program.
Any regrets and you have only yourself to blame. But no worry, I will be here to listen to your sad tales of woe. And, to let you know just what a damned fool you've been. And, to tell you pick your ass up off the floor and get back on program now and not "whenever". All very luv'nly of course.
...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/bla'ck_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/
NEW ENTRY!
USDA - database, nutrition facts
http://www.nal.usda.gov/fnic/foodcomp/search/
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've done a respectable jon of paying it forward however I will fall short of the original plan. The last three days I have been off my pay forward target. Still there is no issue. My plan was for a lot more than I expected to need. Unless I loose my mind over the next 96 hours I will be more than fine for the long holiday weekend.
My tracking is about a day and a half behinf. Gonna catch up as I prep the kitchen for tomorrow. This way I know how much play there is in my calorie budget. If I go over, I will be paying it back.
Have a happy folks!
My tracking is about a day and a half behinf. Gonna catch up as I prep the kitchen for tomorrow. This way I know how much play there is in my calorie budget. If I go over, I will be paying it back.
Have a happy folks!
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