Saturday, September 26, 2009
The Rules to Lose!
Rule is nothing else but water to drink until I have drank all my water. (very important this is a MUST DO)
I only have pop or soda after I drank my 8- 8oz of water = 64 oz I keep that water in a half gallon picture with my name on it in the fridge. ( have not desired any soda since i imposed the rule)
Rule: Track your food every morsel.
I use sparkpeople to track my food.
I set the goals so that I have between 80 and 120 grams of protein each day.
(Protein drink, chicken, fish, beef, pork, eggs/no yoke, veggies0
Rule:" eat protein before any thing else on the plate
I have a protein drink for breakfast because I hate to eat breakfast.
Rule: at least 80 grams of protein per day. ( Must do # 2 this is an important one)
Protein first because after surgery the struggle will be to get that much in and you need to know what and how much makes 80 to 120 grams (1/2 cup cottage cheese, 2 egg whites, 2 chicken breast for 1 day)
Rule: Keep calories at 1000 to 1200 per day.
If you are not sure about a calorie count ask your self do I want this or do I want surgery. If you are dieing for it
only have a bite. then eat something better. only allow treats if you have eaten a total of 8 servings of fruit and veggies for the day. if eating out ask for a nutritional guide. if all else fails eat chicken breast and a salad. with out gravy and throw the skin away.
Rule: limit carbs. no more than 180 grams per day.
During my research for diabetes I discovered that to keep you Blood Sugar in check you should try to keep your carbohydrate intake to 60 gram per meal or snack. Since I have 3 meals and 2 snack a day I say 60 grams max for each meal and 30grams max for snacks
Rule" Take the vitamins.
Take the vitamins in the information in the big blue binder.
Get a routine of taking them some in the am and some after lunch
never take calcium and iron together. Iron prohibits the absorption of calcium
so take Calcium in the am and Iron at least 2 hours after.
take Iron with Vitamin C it helps with the absorption.
Here is my daily regimen:
A.M after Breakfast Daily
1 vitamin D 2000 iu
Wednesday only 1 Vitamin D3- 50 50000iu(Available at HFH pharmacy 1yr supply)
1 vitamin B-12 2000 iu
1 Calcium Citrate 1000 iu
1 Centrum Silver Chewable
2 Glusosamine Chondroitin (for Arthritis)
P.M. after Lunch Daily
1 Glusosamine Chondroitin (for Arthritis)
1 Centrum Silver chewable
1 Vitamin B-6 100mg
1 Vitamin C1000mg Chewable
1 Vitron-C 200mg (high potency Iron plus C) (at CVS drugs)
*Iron should be Ferrous fumarate, there are one that say ferrous something else but it dose not absorb well and causes constipation.
** You can purchase Celebrate Bariatric Supplements Iron +C 30 mg at HFH Pharmacy too. but you will need to take 2 per day to get the quantity needed after surgery. These are the ones you will need after surgery.
Rule: Make better choices and don't be ashamed to ask questions.
I also have to tell you I am becoming a pain in the rear. When I go to a restaurant I pick the menu apart, and end up eating ala cart most of the time . bowl of soup, small salad ranch on the side, chicken breast grilled, if I cant get it grilled I still order chicken breast and trim the skin. I also only eat half of the restaurant serving.
If I fast food it I ask for a nutrition list. Taco Bell Fresco hard taco are a good choice. (quantity 2)
Jet's Pizza Grilled chicken pizza minus the yellow peppers plus mushrooms. 2 slice of a medium pizza.
KFC grilled chicken breast a personal salad and a side of green beans.
So this is what I have been doing and I have bee losing since 6/6/09
I did not start every thing at once I just developed this as I went along.
Tuesday, September 08, 2009
I N N E R P E A C E
If you can start the day without caffeine,
If you can always be cheerful, ignoring aches and pains,
If you can resist complaining and boring people with your troubles,
If you can eat the same food every day and be grateful for it,
If you can understand when your loved ones are too busy to give you any time,
If you can take criticism and blame without resentment,
If you can conquer tension without medical help,
If you can relax without liquor,
If you can sleep without the aid of drugs,
Then You Are Probably The Family Dog!
And you thought I was going to get all spiritual.
Wednesday, August 26, 2009
when I retired I put all of my jeans on hangers in the closet. Because just before I retired April 08, I could only ware about 2 pairs of them because they were a tight size 26w. And the last pants I purchased for my big retirement day was a size 28W. So after I retired I put the jeans away and began wearing stretchy type pants and sweatpants. the kind that have elastic in them.
Today after my workout with my niece I showered and pulled a pair of those ole jeans out of my duffel bag. I told her the story. I held my breath, and My niece and my daughter watch as I pulled them up and began to button the waist. (So good So far) then the zipper. (with ease). The ultimate test. I could put my hand in my buttoned zipped jeans and adjust my underwear that are also to big. We all laughed as we did the happy dance, right there in the ballys locker room.
Sunday, August 23, 2009
This made me take a good look at the relationship I have with food.
My Best Friend,
Written by: Debbi K, © DCK 10/10/99
My best friend has been with me since the time I was a small child and had to sneak into the pantry late at night and steal to satisfy this deep hole inside my soul.
My best friend fills the deepest, darkest needs that my body has, that my soul craves - to be filled up with something - anything. My best friend will never desert me or reject me.
My best friend stayed with me when my mother beat me and when my son died. My best friend allowed me the freedom to lean on her more and more as I needed her and never once complained.
My best friend hid me deep within myself where nobody else could find me. She protected me and guided me safely through life.
My best friend is always a quiet listener and never asks for anything in return. My best friend always calls to me and wants to help me through all of my struggles, pains and fears.
My best friend loves to celebrate with me when something good happens in my life. She is always standing ready anytime, day or night when I need her. She is never petty or jealous. She never hates me because I may not need her that day, but is always standing ready when she is needed once again without anger or resentment.
I have needed my best friend less and less this past year, but sometimes the pain, anger, resentment and fear builds to such a height, I have to go running to her once again and lay my head against her bosom and ask her to take care of me once again. She is always happy to oblige.
Somehow I have to tell her that I don't need her anymore. Not ever again. That somehow I have to find a new life without her, that she can only be there for me as something to help me live, not something to live for. I'm afraid of being without her, but I know it's the best for me.
I think she will understand, but the fear is that she will never really go away. That she will stay there, always lurking in the shadows, waiting for my weaknesses to bring me back to her once again. The even bigger fear is that she will really go away forever. For now I put her away...and build the hope that the next time I need her, she will be less and less an obstacle to life - so I can live.
© DCK 10/10/99
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