HOLD MY FEET TO THE FIRE! ACCOUNTABILITY MID-WEEK EDITION

ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

WEDNESDAY IS HUMP DAY!  NEAR THE WEEK'S HALF WAY POINT:  TELL THE WHOLE TRUTH AND BE ACCOUNTABLE  

Good?  Bad?  Indifferent?  Where do you stand?  Diet, exercise, water, vitamins, and meds? 

Are you really:

-  Eating well to prep for wls, loose fat, or maintain?
-  Taking all of your vits and meds?
-  Getting all of your liqids in including some plain water? 
-  Working your exercise plan be?
- Working to make each day a positive day?
- Ending each day by asking yourself how well you performed against your plan? 

You know what you need to do.  If you don't you need to ask.  Now get to 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 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/

I ate really crappy two weekends in a row so I've been cutting back the calories for the past few days.  I've also een keeping the fats above 50% and keeping net carbs below 50g.  I was doing well... till this morning. 

Oreos and pretzels for breakfast.  You know i'll be making up for that one the rest of today.  And tomorrow.  And the next day...

I don't have my pre op diet yet, but I'm looking forward to participating in this post in the near future!! I'm going to need all the support and no nonsense help from here I can get.

You do not need to be on your pre op diet or any diet for that matter to participate.  The objective is to be accountable for your weight in particular and your health in general. 

You can start eating well and increasing your activity now.  Exercise could be sitting in a chair and raising each leg several times if that is all you can do right now. 

Your "diet" could be increasing the protein to promote post op healing even if you are not yet approved.  Adding multi vitamins and calcium and being accountable for that.  Cutting back on white carbs like a cup of brown rice instead of a mountain of white rice working your way towards a half cup serving or cutting out rice completely.  (Not easy for a West Indian/ Latin American with inlaws from the Carolinas like myself, trust me!)

There is always something to hold yourself accountable for.  I will be expecting your post.  I can find you, you cannot hide.  Oh stalkers are watching...

I had no mercy on myself..

My workouts have been more intensive this week.

Eating on the other hand was off wack cause I left from one job and went to straight to another. I was only able to probably grab a protein bar on the way out the door.

My vitamins intake this week have been great and I feel great about it. :) 

2 pounds down..

Again congrats on breaking that stall.  Now here is a tip for those busy days:  Always, always, always carry a meal. 

This will serve you well post op too.  Often times we find ourselves where there is nothing right for out plan of eating.  For two years I never left home without food in my purse and/ or car. 
Vienna sausages (usually chicken);
Chicken, beef, or turkey jerky nuggets (jack links, they are most tender);
Atkins daybreak bars, max 150 cal  min 10g protein was my standard;
Foil pack tuna or salmon with mayo & relish packets I would take from airports, highway rest areas, trains etc (rFequent traveler me, but if you are not as cheap you can buy these.) ;
Single serving packs of pepperoni (hormel, 2 per box)

All are examples of no refrigeration needed protein foods that can stay in your purse/ car indefinetly. 

For days when you dash from place to place fix a small plastic dish (One that needs no re heating if there may not b a microwave.).  Now you can eat at your desk or on a break or even while in transit.  If you don't need it you can have it for another meal when you get home. 

Another tip brought to us courtesy of the old school baf vets.  Thanks baf fam!