HOLD MY FEET TO THE FIRE! ACCOUNTABILITY THURSDAY
Accountability Mission: No Mercy and No Excuses
Forgive the rerun (actualy, the second rerun) but my brain hurts right now.
As we bring the year to a close, most of us are busy busy busy It may be parties, holiday prep, or simple life happens. Tell the whole truth and be accountable. Are you prepared for when you must unexpectedly eat away from home? I'm not talking appetite or head hunger. It is legitimetly time to eat regardless of your current meal plan. What will you eat and where will you eat it?
- Have a clue before you leave home. Where will you be and what is available. Keep in mind that other peoples homes offer fewest options.
- Better still, carry emergency food with you and don't worry about how it looks to other people. 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 repeatedly saved me from regret.
- Use that smart phone to pull up nutrition facts for available chain restaurants. You'd be surprised at what foods are the better choices and what foods are not so good. I recently discovered that double veg at Friendly's is no better than a small fries at McD's.
An apropos cliche: Failing to plan is planning to fail.
...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/
USDA - database, nutrition facts
http://www.nal.usda.gov/fnic/foodcomp/search/
Forgive the rerun (actualy, the second rerun) but my brain hurts right now.
As we bring the year to a close, most of us are busy busy busy It may be parties, holiday prep, or simple life happens. Tell the whole truth and be accountable. Are you prepared for when you must unexpectedly eat away from home? I'm not talking appetite or head hunger. It is legitimetly time to eat regardless of your current meal plan. What will you eat and where will you eat it?
- Have a clue before you leave home. Where will you be and what is available. Keep in mind that other peoples homes offer fewest options.
- Better still, carry emergency food with you and don't worry about how it looks to other people. 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 repeatedly saved me from regret.
- Use that smart phone to pull up nutrition facts for available chain restaurants. You'd be surprised at what foods are the better choices and what foods are not so good. I recently discovered that double veg at Friendly's is no better than a small fries at McD's.
An apropos cliche: Failing to plan is planning to fail.
...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/
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 need to stay off the scale for abit to avoid becoming suicidal. I did not weigh "officially" for over a week. My last weigh in left me so disgusted I did not calc my body fat percentage.
Well I've been in weight loss mode since the end of Thanksgiving weekend. It took ten days of going ketogenic and pretty much no carbing but there is light at the end of the tunnel.
The keto sticks ain't broken! At last, ketosts; a few pounds down; and slightly lower b0dy fat per the DOD and the YMCA calculations.
This is not my preferred eating plan but rearranging my insides was not my preference either. If it will get me and keep me under 135 lbs (I'll take 140 lbs, thank you.) I'm on it for life.
Well I've been in weight loss mode since the end of Thanksgiving weekend. It took ten days of going ketogenic and pretty much no carbing but there is light at the end of the tunnel.
The keto sticks ain't broken! At last, ketosts; a few pounds down; and slightly lower b0dy fat per the DOD and the YMCA calculations.
This is not my preferred eating plan but rearranging my insides was not my preference either. If it will get me and keep me under 135 lbs (I'll take 140 lbs, thank you.) I'm on it for life.
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