- Username: zzroged
- Location: Du, United Arab Emirates
- Member Since: 2/11/2010
- BMI: 25.1
- Post Op
- Surgery Type: VSG (03/09/10)
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Nutrition & Pilates Reformer on May 29, 2010 10:09 am
I've tried 2 new things this week : Pilates and Nutrition.
I saw a nutritionist to help me review my eating plan and in particular my lack of energy. The problem is that whilst I generally have enough energy to do my day-to-day activities and exercise - I'm usually fairly wiped out at the middle of the day often resulting in me having to take extended naps to get through the day (1-2 hours). She's given me a whole list of supplements to take - in particular my B vitamins which hopefully will give me the energy I need.
She reviewed my food diary and thought that this was good, but suggested I have fish more often - which I'm happy to try - with the exception of salmon and tuna which I still can't tolerate.
So my favourite fish meal is grilled or oven baked parrot or hammour fish, topped with a home-made tomato salsa (tinned toms, onions, herbs & spices - reduced until it's a thick sauce) topped with a sprinkling of grated cheese which is grilled til it's bubbling - it's delicious. As a bonus - hubby likes it too which makes it much easier on the cooking front.
I've also taken up Pilates - using a reformer machine. This is the machine which looks like a medieval torture tool - like a stretching rack - LOL! - it's the one which Ruby tried on her show when she got all emotional and tearful.
Whilst the machine looks quite complicated, it's fairly easy to use and you are able to do all sorts of exercises on it specifically to target different body parts. It's really hard work, but also very good for your abs and core muscles. The class is just 5 people and the instructor is able to watch over you and put you in the right position if you stray ! The class lasts an hour and boy can you feel that you've worked your core muscles afterwards !
I've been to 2 classes this week, plus played squash twice and been to the gym 2 times - so all in all a good week.
Onwards and downwards
Debbie
VSG and Gall Bladder Removal 9th March 2010
1 comment | Leave a comment.
Almost 11 week out on May 22, 2010 1:10 pm
It's hard to believe that I am only 11 weeks out from surgery (almost) - as I am feeling so good. So far I'm down 55lbs which is great.
I've found a new hobby which I love - EXERCISE - who would have thought I would ever say that !
I started exercising in the gym at 4 weeks out on the static bike, progressing to use the x-trainer and treadmill in the 5th week, and adding in lifting weights when I was cleared to do so at week 6.
Since those early days I've moved up the pace and duration of my workout and now do some form of exercise at least 4 times per week - sometimes more.
My new found exercise is squash - I really enjoy it - though have to say I found that I was hurting in parts I never knew I had after the first week ! It's one of the best intense workouts for me. I've also taken up in-line skating which is good fun though this will end soon as it's becoming way to hot here - we tend to have really hot summers 45 C as a mimimum for the next 3 months - so I'll have to move all of my exercise indoors.
I've also made a new purchase - a monitoring tool - it's made by the same company as the FitBugg which was used in the Biggest Loser. The tool allows me to accurately monitor all of my activity I do during the day including how long I exercise and at what intensity, how many steps I take, how many calories my body is burning and how long and the quality of my sleep - it's fascinating. All of this is uploaded on-line and compared to my food diary so that I can start tracking progress and increasing the intensity of my workouts.
So here are some interesting facts from the last few days :
Typical Actual Calories Burned
Sleeping : 1.4 cals per minute
Reading/TV : 2 cals per minute
Gym Weights : 3 cals per minute
Squash Game : 7.4 cals per minute
X Trainer : 12.4 cals per minute
On average I burn at least 3000 cals per day and am eating a max of 800 cals per day leaving a calorie deficit of 2200 cals per day. I also manage to do at least 5000 steps each day.
Will keep using this and see how it goes - so far I am very impressed and it's helping me to stay active - especially as it measured my personal best of sitting down/sleeping for 15 hours the other day ! (YIKES - in fairness it was my rest day - but even so ..........)
That's all for now.
Debbie
VSG/Gall Bladder Removal 9th March 2010
2 comments | Leave a comment.
Protein Shakes on May 12, 2010 12:17 pm
At only 2 months out, it's nigh on impossible to eat enough food to get all of my protein in - so shakes play a large part in my day. I always have 1 shake, and if possible try to get in another or some protein water to help up the numbers if my food intake has not been so great.
My favourite shakes are : Nitro-tech Pro, Hardcore Series - for 130 cals you get 25g of protein, 1.5g fat, 3g carbs
Cookies & Cream
Chocolate & Caramel
Vanilla Milkshake
I make all of them up with water and ice-cubes for a delicicious protein shake. As it takes me almost an hour to drink, I can't glug down any old disgusting shake (as I could have done before my op & as per my brothers instructions - "it's just protein, get it down you ")
If you live in Dubai, I got them at Nutrition World on the ground floor of Dubai Mall and next to Choitrims on Al Wasl Road (Burj Al Arab end) in the small nutrition shop next to the pharmacy. They come in 2lb and 4lb tubs - the 4lb tub is about 320 AED - expensive but tasty.
| Pro Series - 4 Lbs. |
Cookies & Cream |
| Supplement Facts |
| Serving Size1Scoop(32g) |
| Servings Per ContainerApprox. 56 |
| |
| Amount Per Serving |
% Daily Value |
| |
| Calories |
130 |
|
| Calories From Fat |
15 |
|
| Total Fat |
1.5g |
2%* |
| Saturated Fat |
1g |
5%* |
| Cholesterol |
70mg |
23% |
| Total Carbohydrates |
3g |
<2%* |
| Dietary Fiber |
0.5g |
2%* |
| Sugars |
3g |
† |
| Protein |
25g |
50%* |
| Vitamin E (As Dl-Alpha Tocopheryl Acetate) |
30IU |
100% |
| Vitamin B6 (As Pyridoxine Hydrochloride) |
10.5mg |
525% |
| Folic Acid |
67mcg |
17% |
| Vitamin B12 (As Cyanocobalamin) |
0.4mcg |
7% |
| Calcium |
90mg |
9% |
| Iron |
0.3mg |
2% |
| Phosphorus (As Whey Protein And Dipotassium Phosphate Anhydrous) |
80mg |
8% |
| Magnesium (As Magnesium Oxide) |
31mg |
8% |
| Sodium |
70mg |
3% |
| Potassium (As Dipotassium Phosphate Anhydrous And Tripotassium Citrate Monohydrate) |
8mg |
<2% |
| |
| Nitro-Tech® Hardcore Pro Series Proprietary Blend (Featuring Micro-Diffuse™ Technology) |
5,022mg |
† |
| SynthePro® |
|
† |
| Creatine Monohydrate |
|
† |
| |
| AminoFlex (Cell-Specific Super Amino Acid Blend) |
|
† |
| L-Aspartic Acid |
|
† |
| Glycine |
|
† |
| L-Serine |
|
† |
| L-Ornithine Alpha Ketoglutarate |
|
† |
| |
| AminoFX (Precision Ratio Branched Chain Amino Acid Matrix) |
|
† |
| Leucine |
|
† |
| L-Isoleucine |
|
† |
| L-Valine |
|
† |
| |
| AminoChain (Rapid Absorbing Essential Amino Acid Matrix) |
|
† |
| L-Threonine |
|
† |
| L-Lysine HCL |
|
† |
| L-Phenylalanine |
|
† |
| L-Methionine |
|
† |
| L-Lysine Aspartate |
|
† |
| |
| AminoDrive (Ultra-Pure Conditional Essential Amino Acid Complex) |
|
† |
| L-Glutamine |
|
† |
| L-Glutamic Acid |
|
† |
| L-Proline |
|
† |
| L-Tyrosine |
|
† |
| |
| Insulogen® |
|
† |
| Inositol |
|
† |
| Taurine |
|
† |
| Konjac Flour (As Amorphophallus Konjac) (Root) Supplying 90% Glucomannan |
|
† |
| Alpha Lipoic Acid |
|
† |
| D-Pinitol†† |
|
† |
| |
| Nitroxen® |
|
† |
| L-Arginine |
|
† |
| L-Arginine Pyroglutamate |
|
† |
| Dipotassium Phosphate Anhydrous |
|
† |
| Tripotassium Citrate Monohydrate |
|
† |
| L-Histidine |
|
† |
| Trans-Ferulic Acid |
|
† |
| AKG (Alpha-Ketoglutaric Acid) |
|
† |
| |
| ENZYPLEX (Enzymatic Digestibility Matrix) |
|
† |
| Papain |
|
† |
| Amylase |
|
† |
| |
| * Percent Daily Values are based on a 2,000 calorie diet |
| † Daily Value not established |
|
| Other Ingredients: |
| Protein Blend (Whey Protein Concentrate, [Providing Di, Tri-, Oligo-, And Poly Peptides], Partially Hydrolyzed Whey Protein Concentrate, Hyper-Pure Whey Protein Isolate [Ion-Exchanged, 97% Purity]), Natural And Artificial Flavors, Oreo® Cookie Pieces (Sugar, Enriched Flour, High Oleic Canola Oil And/Or Palm Oil And/Or Canola Oil And/Or Soybean Oil, Cocoa Powder, High Fructose Corn Syrup, Cornstarch, Leavening Agent [Baking Soda, And/Or Calcium Phosphate], Salt, Soy Lecithin, Vanillin, Chocolate), Guar Gum, Carboxymethylcellulose, Soy Lecithin, Acesulfame Potassium, Sucralose |
| |
|
|
| Contains Milk, Soy And Wheat Ingredients. |
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Eating to fuel you body - especially when not hungry on May 12, 2010 12:05 pm
So, today I've realised how hard it is to eat to fuel your body, particularly when you are running around all day and frankly just don't feel hungry (I must admit I never thought I would say that before !).
So here's what I've eaten today :
B : 2 slices bacon & 1 fried egg - brown sauce - eaten at about 11 am
L : 1 chicken kebab stick and 10 french fries - eaten on the run, in a Lebanese restaurant at 4pm (I have 3/4 of it in the fridge as take-out)
D : 1/2 cup chicken breast, 1 tsp peas/carrots - eaten at 9pm
and some gravy
S : 1 x protein shake - 6pm
So this only gives me 635 cals and 77g of protein.
I should have some more calories, but am not hungry at all and the thought of eating more is not appealing. I could have another shake - but it's 11pm now and it takes me a good hour to drink a shake.
I know I had breakfast late, frankly I wasn't hungry before then and could only manage water up until then as I was feeling a bit queasy today.
So I guess my lesson is that I need to think of a way to get my protein and calories in a bit earlier in the day, as leaving it til this late, is too late to play catch up.
On a more positive note, my lunch cost 25 AED so if it makes 4 meals that's less than 6 1/2 AED per meal which works out at approx £1.20/$1.75 a meal - can't be bad. Though I always feel awful asking for 3/4 of my meal to be put in a box as take-out !
Will do better tomorrow !
3 comments | Leave a comment.
2 Months Out - Progress on May 9, 2010 9:48 pm
OK - so 2 months and 1 day out and my stats are as follows :
HW : 299
SW : 289
CW : 247
So that's a whopping 52 lbs down from my start and 42 lbs since surgery - this sleeve rocks !
I have been tracking my progress aginst the EWL charts on here and my progress is as follows :
EWL (%'age of excess weight expected to be lost in 18 months)
EWL My Progress
100% - 94% of target
90% - 96.5% of target
80% - 98.3% of target
65% - 102% of target
Whilst I would have liked to be at 100% of the 100% EWL now, I have to say that looks quite unrealistic - as it would mean losing 29lbs in the second month which I think is a bit too high.
So, I'll keep on tracking my progress and reporting against it each month and see where I go from here.
Onwards and Downwards
Debbie
VSG & Gall Bladder Removal - 9th March 20010
2 comments | Leave a comment.
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