HOLD MY FEET TO THE FIRE! ACCOUNTABILITY MONDAY
Accountability Mission: No Mercy and No Excuses
The basic rules. While details vary among medical practices there are a few things each physician's plan have in common. Then there are the individual adjustments we find work best for ourselves. Work the details as they work best for you but keep in mind that some things are non negotiables.
Vitamins and other supplements - Recently on the mb there was a post about seizure disorders and a link to rny as a cause. Included was an article on neurological deficiencies following rny. The article made zero references to any type of seizure issues. What it stated in the overview, body, and conclusion was the connection between vitamin deficiency caused by malabsorption and neurological deficiencies that mimic disease. While the article did not support a link to rny and seizures of any type, it confirmed what many of us learn during our first pre op visit. Long term vitamin deficiency or malnutrition due to malabsorption can result in permanent neurological damage. Pre op we commit to a life time vitamin and supplement regimen along with this diet for life. Take your vitamins daily. No exceptions.
Water - Amounts vary but we need a minimum 64oz or eight glasses. This flushes our kidneys as we eat high protein diets and helps us stay sated throughout the day. Water here refers to liquids that contain no caffeine. While plain water is best we may count any non caffeinated beverage towards our day's totals. Of course keep it sugar free. The high calories in sugared beverages will just take us from fat by excess food to still fat by excess liquids. We do not consume liquids with food. Depending on our surgeon w have a wait anywhere from half hour prior to up until an hour after a meal. That hour or so buffer keeps the pouch filled until it gradually empties so we do not find ourselves ready for second helpings.
Exercise - Moving throughout the day. Living active. Dedicating time each day to physical fitness. There is something we can all do in some way, shape or form. Bad knees, wheel chairs, asthma, heart issues, muscular problems, etc can be challenging. Get off the message boards and look up cardio and strength training for the disables. Its out there. I know first hand as I have both established and attended such classes.
Portion control - What we know as normal portions are really excessive. As you loose and begin to feel you've got it all under control, this becomes a bigger issue. If you measure and weigh from the start you will be able to avoid growing into a larger plate so to speak. Know that, for example, 3-4 oz is your limit for dense protein or 1/2 cup your limit for side dishes etc. For early post ops it will seem to be way too much. But, as time goes on, you may want to eat big again. If you have a procedure with a larger stomach the slowly consumed bigger meal is a real danger. If you have a smaller pouch you can do just as much damage through grazing. Manage each meal with portion control. Even when you are away from scales and measuring cups, you can make an honest estimate in order to keep meals a reasonable size.
Tell the whole truth and be accountable. Are you sticking to the simple basics above or have you abandoned them to do your own thing? Where do you think this will get you over the long term?
Protein First - Are you following the first rule of protein first? Bet you thought I forgot that one. According to my surgeon: weight in lbs divided by 2.2 equals grams of protein needed for the day. This is how you loose fat and preserve muscle.
Go through the list of basics you were initially given and what you've learned hence. How would you rate yourself. You know what you need to do next based on your personal evaluation. How accountable have are you been for your food intake, liquids, exercise, and macro nutrients. What will you do to ensure you have it right?
...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 timed 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 variety 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 still 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/
The basic rules. While details vary among medical practices there are a few things each physician's plan have in common. Then there are the individual adjustments we find work best for ourselves. Work the details as they work best for you but keep in mind that some things are non negotiables.
Vitamins and other supplements - Recently on the mb there was a post about seizure disorders and a link to rny as a cause. Included was an article on neurological deficiencies following rny. The article made zero references to any type of seizure issues. What it stated in the overview, body, and conclusion was the connection between vitamin deficiency caused by malabsorption and neurological deficiencies that mimic disease. While the article did not support a link to rny and seizures of any type, it confirmed what many of us learn during our first pre op visit. Long term vitamin deficiency or malnutrition due to malabsorption can result in permanent neurological damage. Pre op we commit to a life time vitamin and supplement regimen along with this diet for life. Take your vitamins daily. No exceptions.
Water - Amounts vary but we need a minimum 64oz or eight glasses. This flushes our kidneys as we eat high protein diets and helps us stay sated throughout the day. Water here refers to liquids that contain no caffeine. While plain water is best we may count any non caffeinated beverage towards our day's totals. Of course keep it sugar free. The high calories in sugared beverages will just take us from fat by excess food to still fat by excess liquids. We do not consume liquids with food. Depending on our surgeon w have a wait anywhere from half hour prior to up until an hour after a meal. That hour or so buffer keeps the pouch filled until it gradually empties so we do not find ourselves ready for second helpings.
Exercise - Moving throughout the day. Living active. Dedicating time each day to physical fitness. There is something we can all do in some way, shape or form. Bad knees, wheel chairs, asthma, heart issues, muscular problems, etc can be challenging. Get off the message boards and look up cardio and strength training for the disables. Its out there. I know first hand as I have both established and attended such classes.
Portion control - What we know as normal portions are really excessive. As you loose and begin to feel you've got it all under control, this becomes a bigger issue. If you measure and weigh from the start you will be able to avoid growing into a larger plate so to speak. Know that, for example, 3-4 oz is your limit for dense protein or 1/2 cup your limit for side dishes etc. For early post ops it will seem to be way too much. But, as time goes on, you may want to eat big again. If you have a procedure with a larger stomach the slowly consumed bigger meal is a real danger. If you have a smaller pouch you can do just as much damage through grazing. Manage each meal with portion control. Even when you are away from scales and measuring cups, you can make an honest estimate in order to keep meals a reasonable size.
Tell the whole truth and be accountable. Are you sticking to the simple basics above or have you abandoned them to do your own thing? Where do you think this will get you over the long term?
Protein First - Are you following the first rule of protein first? Bet you thought I forgot that one. According to my surgeon: weight in lbs divided by 2.2 equals grams of protein needed for the day. This is how you loose fat and preserve muscle.
Go through the list of basics you were initially given and what you've learned hence. How would you rate yourself. You know what you need to do next based on your personal evaluation. How accountable have are you been for your food intake, liquids, exercise, and macro nutrients. What will you do to ensure you have it right?
...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 timed 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 variety 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 still 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.
Hey girl, its been awhile. You're welcome. Glad to know you are still with us.
Start living like you are already a new op as best you can now. We know if we could just loose without help we would. However, as you wait for your tool you can star****ching your protein, exercising, and make sipping water all day a habit.
Start living like you are already a new op as best you can now. We know if we could just loose without help we would. However, as you wait for your tool you can star****ching your protein, exercising, and make sipping water all day a habit.
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