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About this blog

:thumbup:My journey with the band - On my way to the 2nd part of my life!

Entries in this blog

 

11/15/07

I managed to stay of the scales this morning. TOM is around the corner, but I don't feel bloated, but I can tell I'm a little looser.   My knee is really hurting, not sure why so much pain. It only hurts when I walk, or put any pressure on it. I have therapy tomorrow, will have to ask about it.   I am also swollen again in my knee area, so back to putting the ice packs on it.   Menu today:   Bfast - Coffee w/cream   Lunch - ground beefe, salsa, broccoli   Dinner - grilled salmon, salad   Suppliments - 2 flinstone vitamins, 1 quickslim 30,   Exercise - just doing some stretches since my knee is killing me. Man this sucks.
tonya66

tonya66

1
 

Fill #7

Well, I went ahead and went for fill #7 and boy do I feel it. I had restriciton before, but now I really have it. I might even be too tight, but we'll see. I was tempted to go back and have him take just a teeny bit out, but I decided to wait it out until Monday.   I am up to 4.0cc's now in my 4.0 cc band. If I stay where I'm at, I don't think that I will ever need another fill. I'm about 20 lbs from goal, and I think this fill is going to take me there!   I will be on liquids for the rest of the day, and maybe tomorrow. I just want to be able to eat meat, so if by Monday I can't eat meat, I'll be headed back to the docs office.   Well, short day at work today, we should be getting off work at 2 or 3 today - YAY.   Menu today - LIQUIDS ONLY
tonya66

tonya66

2
 

3/20/07

Bfast - SF yogurt, low fat cottage cheese mixed   Lunch -   Dinner -   Exercise -   Notes - I took the day off yesterday and ate what I wanted, I had some of those 100 cal Reeses snack packs a few times yesterday (one for breakfast), and ate a fried chicken tender (My moms fried chicken) for lunch & dinner. I usually don't eat fried stuff, but Hey, I took a day off. lol. I didn't exercise, I didn't even care yesterday. I'm back to eating right and eating light today and will be exercising tonight.   I am going to try and take my 2 month post op pic tonight.
tonya66

tonya66

3
 

9/24/09

My band has settled down quite a bit now. I stayed on liquids/mushy foods all day yesterday, didn't eat past 6pm and exercised last night, I had NO ACID REFLUX. I got to sleep a full 7 hours!!!! I woke up feeling great!   I still am a bit tight, but not too tight at all, this might be perfect.....we'll see if it continues to get looser.   Now, I just need to keep my exercising up - not to get side tracked - and continue watching my portion sizes.
tonya66

tonya66

1
 

11/30/07

Thank Gawd its Friday!!!!!!!!! I love Friday and today is even Payday, its my year end at work, I made my goal which means I get a 10% of my yearly salary bonus!! Yehaw!!!! I won't get it until February 22nd, but thats okay, I am spending it on our next cruise that leaves June 29th, 2008 to the Virgin Islands. I'm hoping to be at goal by then.   Wt this morning 168.6 - starting to drop the water weight!
tonya66

tonya66

2
 

3/7/07

My menu is pretty boring, so I'm really not going to post it. Its basically a "Master Cleanse/Lemonaide Diet". My DH is doing it to clean out his arteries, etc, so I'm supporting him and doing it with him. Your supposed to do the cleanse for 10 days, or up to 40 and beyond. There is NO WAY that I can do it beyond 10 days, and not sure if I can hang for 10 days, but giving it a try.   The cleanse consist of:   10 oz of water - purrified only or spring 1/2 fresh organic lemon (or regular lemon - which is what I'm using) 2 TBSP of Maple syrup - GRADE B only. You have to get this at health store and 1/10 of tsp of ceyenne pepper - or to taste   You drink this 6 or more times a day, and in between you have fresh spring/purified water.   You eat NOTHING, and if the cleanse is not "moving", you can have this concoction with some organic laxative tea - twice a day. AFter 10 days of this, you begin with a little orange juice - this prepares the body for digestive with food. Then on day 12, you begin adding some fresh fruit/veggies - and day 13, gradually add your lean meats and grilled veggies or fresh.   I'm on day 3 of my cleanse. I had my fill yesterday and required to be on liquids anyhow, so I'm doing the cleanse.   Exercise was NOTTA Monday & Tuesday, but I will exercise everyday the rest of the week!   Exercise today - 20 min treadmill, 3.2 mph, 1.05 miles, 160 calories -
tonya66

tonya66

1
 

I can't walk!

I can't walk today! My ass hurts, my thighs hurt, my entire body is aching! Wednesday I decided it was time to pump up my lower body workout, so I did the dreaded squats and lunges.   Today is 48 hours later and I had to roll out of bed this morning, I was hurting so bad, then I went to sit down on the toilet, and my ass was in pain. I must have really worked it - this is the first time I have been this sore in forever. Hopefully by tomorrow, it won't be as sore. I'm due to do my LBWO again on Monday. Today is my ubwo.   I had to do cardio yesterday and I was sore, but I still did them.   I go for fill #3 today at 1:30. I'm excited and nervous at the same time, excited to get more restriction, nervous about being too tight and pbing, so I will need to learn to slow down on eating and take smaller bites, something I have not accomplished yet.
tonya66

tonya66

1
 

June 12 -

Okay - time to get focussed and get this challenge finished. I've been over at the BFL tracker website, looking all the before and after pics of the 12 week progress photos, WOW is all I can say.   Its got me pumped to finish the 12 week challenge and start another one! I finish in July, and I leave for vacation August 4th, so I probably won't start the next challenge until I get back. I will just continue to exercise in between the challenges.
tonya66

tonya66

1
 

4/28/08

Well, didn't make it to the gym over the weekend, but I did get plenty of exercise working the special olympics.....I was so tired - but I had a great time.   Back on the plan today   Menu Bfast - the inside of a sausage roll - no break   Lunch 1 bag of cashews - 1/2 container of yogurt (yes I know, eating on the run)   Dinner 2 oz of roast salad - 1 cup   Exercise - 10 am - 15 min on Elliptical   Evening exercise - upper body workout - 30 min on elliptical   Wt - didn't weigh today
tonya66

tonya66

1
 

11/26/07

I called the doc today to schedule another fill, I'm waiting on the hospital to call me back so we can get it scheduled. I'm hoping I can get in sometime in December since I've met all my deductibles, and I would have no out of pocket expense. But, that is wishful thinking I think. But we'll see.   Today's menu:   Bfast coffee/cream had 1/2 sausage roll - shouldn't have eaten this!   Lunch 2 baked chicken tenders brocolli   Late afternoon snack 1/2 small apple with 1 TBLS peanut butter   Dinner crockpot chicken - low cal, low fat! salad - 1/2 cup   Supplements - Quickslim30, flinstone viatimin
tonya66

tonya66

1
 

The Biggist Loser Show

Watched the Biggest Loser last night, I love that show! Anyhow, it always motivates me to get my butt to the gym. I've been sick, so I didn't make it this morning. I will try and go down at lunch and do a little something.   My lasik is tomorrow and I'm excited!   Oh, I started a flkr account for my pictures, I still have a lot to upload but I did get it started. My link is http://www.flickr.com/photos/tonyaslife/   I might share the link with my family, and they don't know I had the lapband so I am just calling my experience "a Diet".   Eating was good yesterday, I think my sweet tooth is leaving me, or I'm just sick of eating sweets because I didn't crave them at all!   2 more days until my fill! I cannot wait, I'm just hoping it works!
tonya66

tonya66

1
 

9/29/09 - You've come a long way Baby!

Well, eating has been going good, my restriction level seems to be good. I do have to slow down a bit, and I just don't eat as much.   I've trying to make good choices on my eating, making sure I eat my protein first and that does make a big difference. I grilled some chicken last night on my george Foreman grill, and I had 1 1/2 tenders and I was done! That was about 2 oz of meat, I had a sliver of cantelope with it as well.   My acid reflux is gone, no more waking up in the middle of the night coughing, so things seem to be good with this fill. I don't get too excited because this has happened to me before, then all of a sudden the restriction leaves, but we'll see how this one goes.   Exercise - well I need to be more consistant. I have been sick all weekend, but feeling a little better today. I'm going to go to the gym today and get some cardio in! For me, its all or nothing, and lately if I can't do it all, I do nothing. I'm trying to change my mindset, one of the suggestions that Dr. Vuong's book made was to take some baby steps, just incorporate some type of exercise in each day, whether its taking the stairs, or parking further away at the store. I am going to have that attitude instead of "I blew it today, didn't make it to gym".   Weight - I go thru spurts, most of the time I'm a total scale whore, I have to weigh every day, every evening, and sometimes in between. I'm going thru a phase where I just don't want to see the number. I am just not interested in that damn scale controlling my mood today, so I've stayed off it. I am just focussing on eating right and hoping when I do weigh, I will be pleasantly surprised and happy.   I did wear a size 8 dress this weekend to my assembly and did I get a lot compliments, made me feel good. The dress was a little tight, but it wasn't too tight that I couldn't wear it.   So maybe the scales are bouncing up and down, or maybe I haven't made it to the gym on a consistant basis lately - but what I can say is my size 8 dress is long way from my size 18 dress I used to wear. I've made a lot of changes in my life since getting the band, and a lot has changed on the inside of me. I still feel like a fat cow, and have a hard time thinking "I'm skinny", but then sometimes when I slip into a dress that I can look at and think "there is no way I'm fitting into that", and I do, wow.....it makes me realize how far I've come.   I seem to focus on that ending number, that goal weight but today I'm going to pat myself on the back and say, Good Job Tonya, you've come a long way baby! No negative talk today....
tonya66

tonya66

4
 

12/7/07

wt - 171.4   Well, I finally figured out why my weight is bouncing! Woke up this morning and had my visit from TOM, EARLY! He was not due to visit until another 10 days! Weird, I've always been late, not early, especailly not 10 days early! I woke up in a bad mood. I feel bad yelling at my daughter and DH, they were both walking around on egg shells this morning.   I've finally calmed down, but I hate that I acted so bad toward them this morning.   I think I will just sit in my office today and not talk to anyone at work, just not in the mood to deal with people today, not sure why I'm in such a fowl mood, but I suppose it must be PMS. Man, somtimes I hate being a woman!
tonya66

tonya66

1
 

I'm BACK!

Yes, my old self is back! I was up at 5am and headed to the gym. My menu has been clean, I've been eating clean and my jeans are getting loose on me again.   I bought myself a present today. I bought a SIZE 8 coat. It was a little snug, but not too tight that I couldn't wear it, however, its a freaken size 8. I want to scream it out to everyone here at work, I want to show everyone the tag, its a size 8. I can't even remember the last time I bought a size 8, but I think it was like in 8th grade or maybe 7th. Anyhow, I know its made a little different, and normally I would not buy an 8, I buy 10's or 12, but I decided by next winter, I will be wearing it with no tightness. I'm just excited I can put it on, and button it! A size 8 people, did you hear me, a size 8!   Okay, here is my today plan:   5am -   Recumbant bike - 30 min Hip Abductor - outer thighs - 3 sets of 12 - 70 lbs Hip Abductor - inner thighs - 3 sets of 12 - 70 lbs Seated leg press - Quads - 3 sets of 15 - 70 lbs Laying leg curls - Hamstrings - 3 sets of 12 - 20 lbs (this killed my knee) Incline sit ups - Abs - 3 sets of 25   PM exercise - (3:00 pm) 15 min on Elliptical machine   Menu   Bfast egg white omlet made with 1 turkey sausage link and 1 canadian bacon   Lunch coffee w/cream - very tired - Drank before I ate - I do not drink while eating. apple with pnut butter (2 TBSP) 3 oz of chicken breast   Dinner spinach chicken wings (baked with hot sauce)   Suppliments - quickslim30, multi-vitamin
tonya66

tonya66

2
 

5/5/07

Exercise - 20 min of HIIT (on Elliptical machine - results said I burned 200 calories)   Wt - scales read 187.6 this morning - Yay.   I have officially finished week 2 of the BFL challenge - only 10 more weeks to go. Sunday is supposed to be my "Free Day", according to the program, I can eat whatever I want and do no exercise.   I really don't want to do that, so I will just see what happens tomorrow. I probably will go to the gym and spend 30 to 45 min on the treadmill reading a book or somthing, this to me is a great stress releaver and it is my "alone" time.
tonya66

tonya66

1
 

4/21/08

Crazy weekend, busy weekend and did not that great at eating. I had a tea party on Saturday, and ate all the bad stuff.   No exercise at the gym, but was quite active all weekend.   Today's menu   bfast - weight wise oatmeal with 1/3 of a banana chopped up in it   Lunch 1 cup of tossed salad   snack 4 pretzles   dinner -   Exercise - 10:00 am - 15 min on elliptical   3:00pm - 15 min on elliptical       Wt - 182.8 - grrrrrr
tonya66

tonya66

1
 

Notes to myself

Went to Seminar on 11/11/06 Attended support meeting 11/13/06 Met wtih Doctor on 11/22/06 (weighed in at 247.7) Was approved from insurance on 12/11/06 (2 1/2 weeks) Scheduled surgery on 12/12/06 to be on 1/18/07 (my choice to wait unitl January) 1/4/07 - Deposit needs to be paid to doctors office for surgery 1/4/07 - Upper GI at 9:30 am - Must fast before 1/4/07 - Begin liquid diet - Protein shakes, broth, jello (sf). 1/4/07 - Psych Eval 5:30 pm 1/8/07 - 8:30 am pre-op with Hospital (3 hr appt) 1/8/07 - 2:00 pm Surgery Education class Docs office 1/8/07 - 3:00 Dietician meeting (hospital) 1/8/07 - 4:30 pm pre-surgery consultation with doc 1/9/07 - 11:30 am Sleep study appointment with doctor. 1/9/07 - 9:30 pm, Sleep study test (91st & Yale, Sleep Centers) 1/12/07 - Docs office to call me and let me know what time surgery will be on the 18th. 1/18/07 - SURGERY (no time yet)
tonya66

tonya66

2
 

The Fill from Hell!

Okay, I got my fill, very tight. By wednesday night, I could not swallow my own saliva. I ended up sleeping sitting up Wednesday night, I thru up all night. Thursday came around and it only got worse, I was violently throwing up this time, I could not swallow my own saliva. I was trying to hold off going to the hospital until at least Friday morning, I really wanted to wait until Monday.   Well, by Thursday evening, I was so sick, I felt so bad, my head was hurting with the worse migrane I had ever had. I went to the ER, I was filling out the paperwork, and realized, I couldn't remember what month it was, I couldn't even remember my middle initial. I was seeing green spots and very dizzy. I knew something was wrong. They get me back to the ER room and tried to get some IV's started and my veins kepts blowing, they said they had to admit me because I was so dehydrated.   They finally were able to get an IV started and I spent the evening in the hospital throwing up all night. They finally gave me something that helped calm my stomach and gave me some demoral for my severe headache. This morning my doctor showed up and took some of my fill out. OMG, instant releif! I could feel the saliva go thru. He wanted to take my entire fill out, but I begged him to leave some in. He was going to bring me downto 2.0 cc's, but he went ahead and left me at 3.0 cc's. I was at 4.0.   He said he wants to give it a good 2 weeks before I get another fill to give my stomach time to heal. I've learned a valuable lesson, DON'T GET TOO TIGHT! Being too tight is miserable and can cause lots of damage. Fortunately, my band was not damaged, however, I am really swollen and have to stay on mushies for a day or two. Now, I have to try and get some restriction back.   I had pretty good restriction before I got this fill, but I figured since I didn't have to take small bites of food, maybe I needed a teeny bit more of a fill. Well, .2cc's pushed it way over the edge, I should have left well enough alone. But stupid me, had to see how much tighter I could stand it.   Anyhow, I am glad I went ahead and went to the hospital, they said there was no way I would have made it until Monday, and maybe not even until Friday, I was already having some bad signs of sever dehydration. I couldn't believe just after 1 day it could do so much damage to my body. My potassium was also dangerously low they said. So my IV's wer filled with potassium as well.   I'm so gald I'm home and feel so much better and now I can enjoy the rest of my weekend.   The good knews, I didn't pig out on Thanksgiving, lol.
tonya66

tonya66

4
 

Plateaus

By Jonny Bowden, PhD, CNS   When you're trying to lose weight, the question isn't whether or not you'll hit a plateau, it's when. Plateaus are like bad weather on a long hike: it's inevitable that you'll run into it, but knowing that in advance won't make it one bit less frustrating or annoying when it happens. Cheer up! Since plateaus are as common as rain, we have a pretty good idea what to do about them. At least one of the following techniques should help you break through a plateau and start losing again.   1. Be a Calorie Detective When clients tell me they've stopped losing weight, the first thing I ask is this: how many calories a day are you eating? Calories have a way of creeping up while we're not paying attention. Be brutally honest with yourself: how much are you eating? Using a food diary for a while is a great way to monitor this. And yes, sodas and alcoholic beverages count! A good calorie goal for dieters is your target weight times 10.   2. Change It Up When you're not making gains in an exercise program you change your routine. Same holds true with your eating plan. Low-carbers could go higher carb for a few days, high-carbers might switch to a plan like Atkins or South Beach. Varying calorie intake may have a positive effect: If you're averaging 1,500 calories daily, try dropping to 1,200, going up to 2,000 and then dropping back to 1,500. You get the idea. Your body's gotten comfortable, so it's time to shake things up.   3. Try a Temporary Ban Food sensitivities can cause weight gain and bloat, and the frustrating thing is that most of us don't always know which foods are the culprits. So play the odds. Highest on the list of "usual suspects" are grains (wheat in particular), dairy and sugar. Temporarily ban all three and see what happens.   4. Take Your Workout Up a Notch Forget the "fat burning zone." High intensity intervals -- 30 to 60 seconds -- are the wave of the future. If you're accustomed to level three on your cardio machine, ramp it up to level 6 for a minute then slow down, catch your breath and repeat. Ever see a sprinter with love handles? Training like a sprinter will lower your body fat faster than any technique I know of, plus it'll boost your metabolism and lower your weight.   5. Strength Training If you're not strength training, start now. And if you are, ramp it up a notch. Muscle is your greatest ally in breaking a plateau. Unfortunately many women train with weights too light to produce the metabolic boost they need. Don't be afraid of heavier weights. They should be heavy enough that you can only do between 8 and 12 reps.   6. Up Your Protein Studies show that higher protein diets make it easier to lose fat. Protein boosts the metabolism (in one study as much as 100 percent for 24 hours), and increases satiety, making it more likely that you won't overeat. A higher protein diet could be just what you need to break that plateau.   7. Try a Detox Unsupervised fasting is a really bad idea, but the idea of giving your system a rest makes sense. Try a "smart fast" of nothing but fruits and vegetables for a couple of days. The added fiber is always helpful, and the massive amount of nutrients and phytochemicals is like "spring cleaning" for your metabolism.   8. Take Inventory Other things besides diet and exercise could be stalling your weight loss, such as stress, lack of sleep or medication. Take a look at what else is going on in your life that might need attention. Sometimes when you clean up the problems in one area of your life, problems in other areas just naturally take care of themselves.
tonya66

tonya66

1
 

20/20 visoin!

I had my lasik done on Thursday, things went real smooth. I went for my 1 day follow up on Friday, and already had 20/20 vision. Very happy so far with my results.   Now the bad news, I also had a fill scheduled on Friday, so, as you recall, I've been at almost no restriction since November. So anyhow, go in for my fill, again, I get filled up to 4.0 cc's, I should have known better because this is where he filled me last time and I ended up in the hospital. But, I felt good restriction, I could only sip on my water, but I felt thats what I should only be able to do. I actually said, maybe I should get a little out, but then I said, well, let me go eat lunch and if I have trouble I'll come back. So, off to lunch I go, has soft foods, and everything went fine. Well, that evening we went out to dinner, I had soup, and I could tell I was having a hard time with it, one ate about 2 tBLS. I woke up in the middle of the night coughing and choking, and by Saturday, I could not hold down my saliva. Back to the hospital I go and the dr. had to come and take fluid out, now I'm right back where I was in November, with no restriction again.   This sucks! I am so frustrated. I just called the office to schedule another fill and waiting on the hospital to call me back. The next fill, I will not let him fill me to 4.0 no matter what. This is twice I've been filled to that and it just make me swell too much. 3.8 is not enough restriction and 4.0 is way too much. So, I'm going to ask for 3.8 1/2.   I've decided I cannot wait on the fill, I just have to diet until then. So I've prepared my foods and I will take an appetite suppresant until then. I'm so frustrated trying to ge my fill right, I'm about ready to give up. I don't know if I will ever find the sweet spot, I do know I don't eat as much as I used to, so I'm happy about that.   Menu today:   bfast egg white omlet with turkey sausage   Lunch tuna salad with light mayo   Dinner baked chicken   snack SF jello
tonya66

tonya66

1
 

My fill history

Band type 4cc band 10cm Surgery date 1/18/07   Fill #1 - 3/6/07 - 2.2cc's Fill #2 - 4/17/07 - 3.0cc's Fill #3 - 7/6/07 - 3.5 cc's (I think it was only 2.5cc's because when I went back for fill #4, he could only w/draw 1.8 cc's) Fill #4 - 7/20/07 - filled me back to 3.0 ccs - He should have filled me more! Fill #5 - 8/17/07 - 3.4cc's Fill #6 - 10/08/07 - filled me to 3.8cc's - the restriction I've ever had,but still could eat big bites of food, so I figured I needed to be tighter. Fill #7 - 11/21/07 filled to 4.0 cc's. By the evening could not hold anything down, not even my saliva. PBing all night - horrilble experieince 11/23/07 - Unfill - Got unfill and because of the swelling and all the PBing, doc took my fill down to 3.0cc's. NO RESTRICTION AGAIN Fill #8 - Scheduled for 1/18/07 - and man do I need it! So hungry and no restriction. Fighting hard to eat right and make good choices.
tonya66

tonya66

3
 

Tomorrow is my Day! My Band Birthday!

Tomorrow is my day! I'm so excited, I'm nervous a bit, and I'm anxious. I'm anxious to get it over with!   I will have to be at the hospital at 11:00 am, my surgery time is not until 1:00. The only thing I am worried about is my low profile port. I hope they ordered it!
tonya66

tonya66

4
 

My mind is finally right!

Yep, my mind is finally right. I've gotten over the "mindless eating", I'm back into the swing of things. I really am! I turned down CHOCOLATE MELTING CAKE last night. Yay! I felt so much in control when I didn't eat it.   It's been 3 weeks since my last fill and I notice I'm tighter, I think I've hit my sweet spot, I really do. I actually had a PB episode yesterday. I know it not good to PB, but I was glad I've finally got to the point to PB. I was eating some chicken - 4 bites and I was full, and my last bite got stuck. I think I took too big of a bite. I'm finally to the point where I need to take smaller bites. I'm glad I finally can feel the restriction!   I ordered some herbel suppliments from a girl that has lapband (babygotback - Aubree), they are called Quickslim-30. I started taking them today. You only take 1 a day first thing in the morning. Aubrey swears by them, so we'll see how they work for me. They are supposed to help your matabolism - somthing I need help with. :confused:   Weight this morning was 171.5. My menu today:     Bfast - coffee with protein powder mixed in   Lunch - albacore tuna mixed with brown rice   Dinner - grilled talapia - spinach salad   For all those who are considering lapband reading this - if anyone really reads this. Please know that the lapband can be your best friend. But, you can be your worst enemy. The thing with the band is, it works, but you have to work too. You cannot eat whatever you want and expect the band to "lose the weight for you". However, the thing the band will do is keep you from eating too much of whatever you want. For that, I am so grateful. I am able to maintain when I splurge, instead of gain. That to me is a major accomplishment. But, when I watch what I eat (eating grilled meats, and fresh veggies), I lose. All I have to do to lose weight is follow the band rules.   1) No liquid calories 2) protein first 3) no drinking with meals 4) stop eating after 20 min 5) stop eating when full - listen to your body 6) exercise 30 min a day   These are just a few of the rules I remember off hand. I have not been following them - and my mind is finally back in the game, so I'm following them now. I will succeed - I really will!!!
tonya66

tonya66

2
 

I'm really a little scared

After researching a lot about my sudden restriction, I fear that I may have a slipped band. I am scheduled for a fill next week on the 17th. I will go ahead and go, I DO NOT NEED A FILL, however, I want him to look and make sure my band is in the right place.   IF it is, then I will have him do a slight, very slight unfill. Hopefully it has not slipped and my unfill will cure my acid reflux I am having in the evening. I have not gotten any sleep in days..............   Wt this morning ----177.1
tonya66

tonya66

1
 

11/07/07

Wt today 171.4, moved a little down from the other day, but still up from last Monday I think.   I do think I have lost inches, I feel skinier.   Menu today:   Bfast -   Liquid calories again - I really need to work on this (small white vanilla bean mocha expresso with whipping cream)   Lunch   salsbury steak - 1/2 of one (140 calories) Brocolli with low fat cheese (50 calories)   Dinner   salsbury steak again - 280 calories salad - 100 calories   Exercise Recumbant bike (am) - 10 min Recumbant bike (3:00) - 15 min Elliptical (3:00) - 5 min
tonya66

tonya66

1

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