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Surgeon TestimonialLes Miles, M.D.Dr. Miles seems very down-to-earth, and is easy to talk to. He answered my questions fully, and gave explanations in terms that weren't over my head, yet he didn't talk down to me. He fully explained the risks of surgery, but he was very upbeat, and confident, which was very reassuring. Latest Surgery Support Comments
 Comment by TMIC on 4/5/07 12:45 pm
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6-28-07 on June 28, 2007 8:55 am
B: espresso w/ 1/3 c. 1% milk; 2 Kashi TLC granola bars
S: 1/3 c/ 2% cottage cheese w/ 4 small strawberries, sliced, and a sprinkle of Kashi Go Lean Crunch cereal
Exercise: 55" spinning; 25" Cybex strength training
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Recipe: Strawberry Parfait on June 27, 2007 2:42 pm
Layer the following in a sturdy wine glass:
Lite Cool Whip
Sliced fresh strawberries
Non-fat, sugar-free vanilla pudding (I use the refrigerated, prepared pudding cups)
More sliced strawberries
Another layer of Lite Cool Whip
Cover and refrigerate until ready to serve. Just before serving, top with a sprinkle of Kashi Go Lean Crunch cereal. Can switch it up with different fruits like blueberries or raspberries.
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6-27-07 on June 27, 2007 10:08 am
B: espresso w/ 1/3 c. 1% milk; 1 Kashi TLC granola bar
S: Zoic protein drink; 1/3 c. cottage cheese w/ 5 strawberries & 1 Kashi TLC granola bar
L: 1 c. leftover garlic green beans; 1 chicken/apple sausage
S: espresso w/ 1/3 c. 1% milk; 1 chicken leg (smoked)
D: 4 oz. turkey, smoked; 1/2 c. asparagus
S: Banana
Totals from SparkPeople.com: 1,232 cal; 85g carbs; 29g fat; 155g protein
(Later had a SF, FF pudding and a FF fudgesicle, which added another 100 cal. or so.)
Exercise: 1 hr. Group Power class; 15" abs class; 65" spinning (strength)
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6-26-07 on June 26, 2007 6:23 pm
B: espresso w/ 1/3 c 1% milk; 3/4 c. Kashi Go Lean Crunch cereal w/ 1/3 c. 1% milk
S: 2 Kashi TLC granola bars
L: 1 c. pinto beans; 1 chicken/apple sausage
S: 1 LF, SF pudding; 2 T. PB2; string cheese
D: 1.5 c. salad: green leaf lettuce, blue cheese crumbles, hard boiled egg, a little bacon, chicken/apple sausage, avocado, lite Italian dressing
S: LF, SF pudding
Exercise: 55" spinning (intervals); 15" abs
I had a very "snacky" afternoon. I just kept grabbing something else. Luckily, everything in the house is reasonably healthy! I finally left the house and went to the gym to get out of an eating environment. I really thought I'd gone overboard, but when I entered everything into SparkPeople.com, I was surprised to see that I was actually OK!
According to SparkPeople, I had:
1363 calories; 148g carbs; 51g fat; and 83g protein
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Recipe: Garlic Green Beans on June 25, 2007 7:24 pm
This is one of my family's favorite veggie dishes. It's tried and true & delish!
Fresh green beans (a couple of handfuls, depending on how many you are serving)
Fresh garlic (I use 2 cloves for 2 large handfuls of beans)
White wine (I use Chardonnay)
Mushrooms, sliced
Parmesan, shredded
Clean green beans, and snap off ends. Steam for about 10" until crisp-tender. In the meantime, sautee garlic (crushed/minced) and sliced mushrooms in a non-stick skillet with a tsp. or so olive oil. When beans are done, toss in skillet with mushrooms, add a splash of white wine. Sautee until liquid is almost cooked out, maybe 3-5" or so. Sprinkle with parmesan cheese, and cover until cheese is melted (another minute or so). Serve & enjoy!
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6-25-07 on June 25, 2007 9:07 am
Today's weight: 165
I've been bouncing between 164-167 for the past couple of weeks. Since I'd really like to lose at least another 10 pounds, I'm gonna get serious again for the next few weeks. I'm back to measuring/weighing my food and logging at SparkPeople.com. It's so easy to fool yourself about food quantities when you are used to eye-balling it! I'm also focusing on getting in at least 100 oz. of water daily, and skipping any sugar or alcohol. And, of course, I'm still keeping up my exercise.
B: espresso w/ 1/3 c. 1% milk; 3/4 c. Kashi Go Lean Crunch cereal w/ 1/3 c. 1% milk
S: 1/3 c. 2% cottage cheese; 1/4 c. Kashi Go Lean Crunch cereal; 1/4 c. fresh pineapple
L: 1 c. turkey chili
S: Espresso w/ 1/3 c. 1% milk; later 100 cal. bag of beef jerky
D: 2 chicken legs, smoked; about 2 oz. smoked turkey; 1/2 c. green beans with sauteed mushrooms, garlic, splash of white wine, and parmesan cheese.
S: Yoplait Thick and Creamy Lite Yogurt
Totals from SparkPeople.com: 1,091 cal; 106g carbs; 29g fat; 101g. protein
Exercise: 45" spin class (interval); 45" Cybex, lower body & core
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6-22-07 on June 22, 2007 7:11 pm
B: espresso w/ 1/3 c. 1% milk; 2 Kashi TLC crunchy granola bars
S: 1/3 c. 2% cottage cheese, sm. slice cantaloupe, sprinkle Kashi Go Lean Crunch cereal
L: Salad w/ green leaf lettuce, cucumber, green onion, avocado, 3 oz. crab meat, feta cheese & lite ranch dressing.
S: Protein shake w/ PB2
D: Skinless chicken thighs, smoked; asparagus
S: Small Dippin' Dots
Exercise: 1 hr. Group Power strength class; 15" abs class; 1 hr. Spin class (intervals)
6-21-07 on June 21, 2007 9:25 am
B: espresso w/ 1/3 c. 1% milk; 3/4 c. Kashi Go Lean Crunch cereal w/ 1/3 c. 1% milk
S: espresso w/ 1/3 c. 1% milk; 1/3 c. 2% cottage cheese w/ 2 T. pineapple tidbits and a sprinkle of Kashi Go Lean Crunch cereal
D: PF Changs for hubby's bday: Vodka cocktails; 2 ribs; 2-1/2 dumplings; Mongolian beef; Kung Pao shrimp; few bites of dessert
Exercise: 45" spin class (jumps)
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6-20-07 on June 20, 2007 2:48 pm
B: espresso w/ 1/3 c. 1% milk; 2 Kashi TLC granola bars
S: 1/3 c. cottage cheese w/ a couple tablespoons of pineapple and a sprinkle of Kashi Go Lean Crunch
L: Taco Bell steak taquito w/ guacomole
S: espresso w/ 1/3 c. 1% milk
D: Outback: vodka cocktails; tilapia; steamed veggies
Exercise: 1 hour Group Power class; 15" abs class; 55" spinning class
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6-19-07 on June 19, 2007 10:41 am
B: Espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean Crunch w/ 1/3 c. 1% milk
S: Another espresso w/ 1% milk; 1/3 c. 2% cottage cheese with a couple tablespoons chopped pineapple and a sprinkle of Kashi Go Lean Crunch
L: Leftover chicken pasta salad
S: Espresso w/ 1/3 c. 1% milk
D: Pork tenderloin; sauteed squash & onions; 2 slivers cantaloupe
Exercise: 45" spin class (interval)
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6-18-07 on June 18, 2007 12:23 pm
B: espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean Crunch cereal with 1/3 c. 1% milk
S: 2 Kashi TLC bars
L: 1 c. left over chicken pasta salad and about 1/4 c. chopped pork BBQ
D: Cobb salad: Red leaf lettuce, smoked chicken, hard boiled egg, blue cheese, bacon, green onion, avocado, and ranch dressing. Yum.
S: Raspberry vodka cocktails; later a mini cupcake
Exercise: 45" spin class (interval)
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6-17-07 on June 17, 2007 4:27 pm
B: espresso w/ 1/3 c. 1% milk; 2 Kashi TLC bars
L: Sushi
D: Smoked pork butt; southwestern pasta salad w/ pasta, smoked chicken, peppers, tomatoes, olives, onion, picante, Italian dressing
S: Parfait made from NF, SF vanilla pudding, strawberries & Lite Cool Whip
Exercise: 55" elliptical; 5" exerbike
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6-15-07 on June 15, 2007 9:32 am
B: 2 Kashi TLC granola bars
S: 1/3 c. 2% cottage cheese; 1 peach
L: Mushroom ravioli w/ sundried tomato and basil chicken sausage, and mushroom alfredo sauce. Not exactly "lite", but oh, so yummy!
D: 3 oz. steak; salad w/ green leaf lettuce, avocado, bacon, onion, blue cheese, almond slivers, lite Italian dressing
S: Dippin Dots
Exercise: 1 hr. "group power" strength training class; 15" abs class; 45" spin class (strength)
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6-14-07 on June 14, 2007 11:02 am
B: espresso w/ 1/3 c. 1% milk; 1 c. Kashi Go Lean Crunch cereal w/ 1/3 c. 1% milk
S: hard-boiled egg
L: 1 c. LF chili
S: espresso w/ 1/3 c. 1% milk; a peach; later 2-3 T. 2% cottage cheese
D: 4 oz, sea bass; about 1/2 c. asparagus
S: SF, FF pudding; later 4 sq. dark chocolate
I learned something today. I don't do well with the "medicinal" chocolate theory, 'cause I tend to overdose! Antioxidants or not, that's one "health" food I'd better not bring in the house.
Totals (from SparkPeople.com): Calories: 1,303; 141g carbs; 44g fat; 91g protein
Exercise: 45" spin class (interval)
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6-13-07 on June 14, 2007 10:58 am
Went to an all-day birthday celebration at the lake with friends. I didn't do too bad food-wise (I brought the Cobb salad, smart move!), but had several seabreeze cocktails throughout the day!
B: espresso w/ 1/3 c. 1% milk; 2 Kashi TLC granola bars
S: plum
L: Cobb salad w/ green leaf lettuce, smoked chicken, avocado, turkey bacon, corn, hard-boiled egg, green onions & lite ranch dressing
S: A few chips & pretzels (not more than a handful, total)
D: Leftover cobb salad and 1/2 of a cheeseburger, no bun
S: Tiny sliver of birthday cake
Exercise: 45" spin class (interval)
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6-12-07 on June 12, 2007 8:45 am
B: espresso w/ 1/3 c. 1% milk; 2 Kashi bars
S: Protein shake w/ PB2 powdered peanut butter
L: 3 oz. tuna w/ chopped cucumber, tomato, celery, and onion, w/ 1-2 T mayo
D: Cobb salad: green leaf lettuce w/ chopped avocado, hard-boiled egg, blue cheese, smoked turkey, green onion, turkey bacon, corn, and lite ranch dressing.
S: SF, LF yogurt
Exercise: 45" spin class (endurance)
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6-9-07 on June 9, 2007 9:08 am
B: Espresso w/ 1/3 c. 1% milk; 3/4 c. Kashi Go Lean Crunch w/ 1/3 c. 1% milk
S: 1/3 c. 2% cottage cheese w/ 1/3 c. cantaloupe chunks and 1/4 c. Kashi Go Lean Crunch cereal; 1 T peanut butter
L: Salad of chopped cucumber, roma tomato, avocado, and leftover fahita chicken and sauteed onions and green peppers, chopped, with a little shredded low-fat cheddar cheese and salsa for dressing. Very, very yummy.
D: Shish K-bobs on the grill: chicken; gourmet chicken sausage; green, yellow & red peppers; mushrooms; tomatoes; onions; marinated w/ Ken's Lite Northern Italian dressing
Exercise: 45" spin class, endurance
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Fahitas on June 8, 2007 12:39 pm
This is one of my family's favorite meals. I skip the tortillas, and just eat the meat with the toppings. Delicious!
Marinade:
1/2 c. soy sauce
1/4 c. sherry or wine
1 tsp. cumin
1 tsp. oregano
1/2 tsp. chili powder
Juice of 1/2 lime
Mix the above together, and marinate flank steak and/or chicken breasts for at least 1 hr. Grill whole then slice, or slice and saute/stir fry in a non-stick skillet until done.
While the meat is cooking, saute 2 bell peppers, sliced, and 2 large onions, sliced, until almost soft. I usually reserve about 2-3 T. of the marinade to season the peppers and onions when they are just about done. Salt to taste.
Serve the meat & peppers with:
Tortillas
Cheddar cheese, shredded
Picante
Sour cream
6-8-07 on June 8, 2007 8:30 am
B: espresso w/ 1% milk; protein bar
S: protein shake
L: 1/2 c. chili; about 3 oz. leftover cold chicken
S: 4 LF oatmeal mini muffins
D: cocktails (Stoli Razz on the rocks); fahita chicken with avocado, sauteed onions & green peppers, shredded 1% cheddar, and picante. Delish!
Exercise: 1 hr. Group Power class; 15" abs class
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6-7-07 on June 7, 2007 8:33 am
B: Espresso w/ 1% milk; protein bar
S: Vanilla protein drink w/ PB2
L: LF chili; 2 oz. cold leftover chicken
S: 4 LF oatmeal mini-muffins; later 3 baby dill pickles
D: Outback: Mahi Mahi and steamed mixed veggies
S: Zoic protein drink; later SF jello
Exercise: 1 hour spin class
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6-6-07 on June 6, 2007 8:24 pm
B: espresso w/ 1% milk; protein bar
S: Protein drink w/ cold espresso, Sweet N Low, & vanilla
L: Low-fat chili
S: Low-fat blueberry mini-muffins
D: Minestrone soup; Roast chicken; green beans w/ pecans, mushrooms & blue cheese
S: Crystal Light shaved ice
Exercise: 45" spin class (endurance)
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Reciple: Teriyaki marinade on June 5, 2007 11:54 am
1/2 c. soy sauce
1/4 c. Splenda brown sugar blend (not packed)
1/4 c. dry sherry
1/4 c. orange juice
1 T. fresh ginger, finely grated
2 cloves fresh garlic, pressed (or finely minced)
1 T. olive oil (probably could leave this out, if you're cooking in a non-stick skillet).
I keep a chunk of fresh ginger in a Baggie in the freezer to have on hand for this recipe. The pre-minced garlic in a jar comes in handy, too.
I mix it up, and marinate chicken breast (or steak) for at least an hour. If it's just me, I only take out what I need at a time, and leave the rest in the marinade in the fridge for another meal. I just seem to do better cooking something fresh than trying to reheat it (which makes it a little rubbery). When I'm ready to cook, I slice the breast fillet into strips, bring a non-stick skillet to a med-high heat, add just a tsp. or so olive oil (or a spray of Pam), and add the chicken. Cook about 2" per side, or until done.
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6-5-07 on June 5, 2007 9:55 am
B: espresso w/ 1% milk; protein bar
S: Vanilla protein shake w/ 1/4 tsp. vanilla, a packet of Sweet n Low & a double espresso. Pretty good.
L: 1/2 c. low-fat Chili
S: 4 low-fat oatmeal mini muffins
D: Teriyaki chicken; salad of cuke, tomato, avocado, feta cheese, and Ken's Lite Northern Italian dressing
S: 3/4 c. low-fat creamy chicken soup
Exercise: 45" spin class (strength/85% HR)
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6-5-07 AT GOAL! on June 5, 2007 9:18 am
I stepped on the scale this morning, and somehow managed to drop two more pounds, bringing me to goal. I'm excited to get here, but I'm certainly not finished with this journey. I think I might want to lose another ten pounds or so, and there's definitely some plastic surgery in my future. But, my biggest concern is maintenance. I have no doubt that I can maintain my weight loss if I continue my new habits/lifestyle. But, without a "goal" that I'm working towards, I worry that it will be harder to stay motivated. I guess it'll just be a matter of taking it one day at a time, and not getting complacent about the "new me".
I just realized that it's my 9-month bandiversary, too. I sure never expected to reach goal in 9 months!
6-4-07 on June 4, 2007 8:38 am
Today's weight: 167 (2 lbs. to goal!)
B: Espresso w/ 1% milk; granola bar
S: Pumpkin-spiced vanilla protein shake
L: Chili
S: 4 Mini oatmeal muffins
D: Teriyaki chicken; green beans
Exercise: 45" spin class
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6-3-07 on June 3, 2007 9:36 pm
I have seriously been slacking on my journalling, and it is reflected in how I've been eating. I wonder which comes first, poor eating choices or not journalling? I spent the past week at my son's apartment at college, and was exposed to temptations that I just don't have in my own house. Plus, I couldn't go to the gym. But, I did walk every day. I'm back home now, and going to the gym tomorrow for spin class. I didn't do too bad food-wise today.
B: 1 c. Kashi Go Lean Crunch w/ 1/3 c. 1% milk
S: Espresso w/ 1/3 c. 1% milk
L: 3 oz. tuna w/ lite mayo, celery, & onion; 1 c. salad: chopped cucumber, tomato, avocado with blue cheese crumbles & lite Italian dressing
D: 4 oz. teriyaki chicken & another cup of the salad above leftover from lunch
S: peanut butter (2-3 tablespoons...had to finally put the jar out of reach!); later a cup of low-fat, sugar-free yogurt
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