HOLD MY FEET TO THE FIRE! ACCOUNTABILITY MONDAY
Accountability Mission: No Mercy and No Excuses
So you're out there Christmas shopping; or shopping for a different holiday or occaision; or just running errands... and then it hits you. Its feeding time! Tell the whole truth and be accountable. Are you prepared for the impact of mall food on your plan? What will you eat and where will you eat it?
Did you know the broccoli and the mixed veg at friendly's each have around 100 calories? If you have no concern over the carbs you may as well have a small fries at McD's for +30 cal above the two veg. As it turns out, small fri and a Mcdouble no bun beats fish and two veg at friendly's for my way of eating.
Have a clue before you leave home. Better still, carry evergency food with you. I did this for two years solid. In the purse and in the car I had two to three feedings at all times. When I'm running I still pack my just in case food. It has rrpeatedly saved me from regret.
...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!
USDA - database, nutrition facts
http://www.nal.usda.gov/fnic/foodcomp/search/
So you're out there Christmas shopping; or shopping for a different holiday or occaision; or just running errands... and then it hits you. Its feeding time! Tell the whole truth and be accountable. Are you prepared for the impact of mall food on your plan? What will you eat and where will you eat it?
Did you know the broccoli and the mixed veg at friendly's each have around 100 calories? If you have no concern over the carbs you may as well have a small fries at McD's for +30 cal above the two veg. As it turns out, small fri and a Mcdouble no bun beats fish and two veg at friendly's for my way of eating.
Have a clue before you leave home. Better still, carry evergency food with you. I did this for two years solid. In the purse and in the car I had two to three feedings at all times. When I'm running I still pack my just in case food. It has rrpeatedly saved me from regret.
...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!
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.
) Its begining to look a lot like Christmas! But not in my house... yet. Hard to blieve my counter is down to just twenty days. Time to clean and decorate.
While I've done all of my gift shopping (Believe me it ain't much.), as a long term cyber shopper mall food was no issue. My kitchen table is my cyber cafe and all my wls friendly favorites are on the menu or available for the asking, lol.
Where I missed was in my tracking. I fell off to jotting things down for some items not in the data base. Before you know it I has a couple of slips of paper and then notes to self and then bust. As a result, my cal average for the month will not be accuratley recorded.
It would have been better had I updated the data base before eating. Not much to analyse if I have missing data. Given the calorie deficit numbers don't generally work for me, this is really important. Big sigh, I fkcu'd up. Oh well, move on...
While I've done all of my gift shopping (Believe me it ain't much.), as a long term cyber shopper mall food was no issue. My kitchen table is my cyber cafe and all my wls friendly favorites are on the menu or available for the asking, lol.
Where I missed was in my tracking. I fell off to jotting things down for some items not in the data base. Before you know it I has a couple of slips of paper and then notes to self and then bust. As a result, my cal average for the month will not be accuratley recorded.
It would have been better had I updated the data base before eating. Not much to analyse if I have missing data. Given the calorie deficit numbers don't generally work for me, this is really important. Big sigh, I fkcu'd up. Oh well, move on...
Most Active
Recent Topics
