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ATLGirl (Anna T)

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From: Breakfast Casserole: High protein, low carb!

I've always loved breakfast casserole, but most of them are more bread than protein. Not this one! One serving (and I could only eat 1/2 a serving) has 140 calories, 12g of protein and only 3g of carbs.   1 1/2 cups ham (cubed or shredded) 6 oz plain Greek yogurt 1/4 cup crushed crackers (saltines/Ritz) 1/4 cup shredded cheese 2 tablespoons margarine 1 tablespoon finely chopped onion (I used onion flakes) 6 eggs   Preheat oven to 375 degrees. Spray an 8x8 pan.   Melt the margarine in a large bowl. Add the ham, yogurt, crackers, cheese and onion. Stir. Beat the eggs in a separate bowl, then stir into the first mixture. Bake for 20-25 minutes or until center is firm. Let stand before serving. 9 servings.   Source: Breakfast Casserole: High protein, low carb!
ATLGirl

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From: How many carbs should I eat?

Here is a real interesting article about carbs: http://www.marksdail...rate-continuum/   I was looking for a threshold of what constitutes "low carb". I am usually teetering around 100g. I was never scared of carbs, but I guess since it seems to work for others, maybe I should try it. But then, I just hate the thought of trying to figure out good carbs, bad carbs in my log. I mean, an orange has 20g of carbs, and I don't want to fear those - how do I split that in MFP. Anyway, I found the below really interesting, here is part of the article that I'd like to share. From that, I will really try to stay between 50 and 100g:   300 or more grams/day - Danger Zone!   Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).   150-300 grams/day – Steady, Insidious Weight Gain   Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.   100-150 grams/day – Primal Blueprint Maintenance Range   This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.   50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss   Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.   0-50 grams/day – Ketosis and Accelerated Fat Burning   Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.   Source: How many carbs should I eat?
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From: Some Low Carb Substitution Ideas

Hash browns Substitute: Squash for potatoes Summer squash (the football-shaped yellow kind) tastes similar to potatoes when cooked—but has just a fraction of the carbs. Grate the squash, mix in an egg as binder, make patties, and fry them in olive oil, says Mary Dan Eades, M.D., co-author of The Low-Carb Comfort Food Cookbook. Carbs eliminated: About 15 grams (g) per hash-brown patty The taste: "Not as firm and crispy as regular hash browns, but the potato flavor is there."   Mashed potatoes Substitute: Cauliflower for potatoes One of Dr. Agatston's favorites: Steam some fresh or frozen cauliflower in the microwave. Then spray the cauliflower with butter substitute, add a little nonfat half-and-half substitute, and puree in a food processor or blender. "Salt and pepper to taste and you've got something that quite honestly can compete with the real thing any day," says Dr. Agatston. To make it even better, try adding roasted garlic, cheese, or sour cream to the mixture. Carbs eliminated: 30 g per cup The taste: "After a couple of bites, you forget it's not potatoes."   Lasagna Substitute: Zucchini slices for noodles Slice four to five medium-size zukes lengthwise into 3/4-inch-thick strips, instructs Lise Battaglia, a New Jersey chef whose past clients include Jon Bon Jovi. Sprinkle Italian seasoning on the strips, place them in a single layer on a nonstick cookie sheet, and bake at 425 degrees F for 20 minutes. You want them firm, not crisp. "Then simply make the lasagna as you normally would, replacing lasagna noodles with the baked zucchini," she says. Carbs eliminated: 36 g per serving The taste: "Delicious. The zucchini provides texture that you don't get from noodles alone."   Spaghetti Substitute: Spaghetti squash for spaghetti A cooked spaghetti squash is like Mother Nature's automatic spaghetti maker — the flesh becomes noodle-like strands. "All you have to do is cut the squash in half and remove the seeds. Then place each half — cut side down — on a plate with a quarter cup of water," says Elizabeth Perreault, a chef at Colorado's Culinary School of the Rockies. Nuke the squash for 10 minutes or until it's soft to the touch. Let it cool, then scrape out the "spaghetti" strands and top with pasta sauce and cheese. Carbs eliminated: 30 g per cup The taste: "Great. Spaghetti squash has exactly the same consistency as real pasta."   Pancakes Substitute: Oatmeal and cottage cheese for pancake mix Here's a can't-fail recipe from The South Beach Diet. Mix together half a cup of old-fashioned oatmeal, a quarter cup of low-fat cottage cheese, two eggs, and a dash each of vanilla extract, cinnamon, and nutmeg. Process in a blender until smooth. Cook the mixture like a regular pancake. Carbs eliminated: 45 g per pancake The taste: "With syrup, you could never tell the difference."   Scalloped potatoes Substitute: Tempeh for potatoes You may think you don't like soy-based foods, but that could be because you don't cook them right, says Beckette Williams, R.D., a San Diego-based personal chef. "Tempeh can be really bland, but if you jazz it up with herbs and spices, it's a great substitute for potatoes." Her recommendation: Saute a couple of cups of thinly diced tempeh with garlic and onions. Then pour a cheese sauce (sharper is better) over the tempeh cubes and bake for half an hour. Carbs eliminated: 11 g per cup The taste: "Just like a slightly nutty baked potato."   Macaroni and Cheese Substitute: Diced vegetables for macaroni Even instant mac and cheese can go lower-carb; use only half the pasta in the box and bulk it up with a couple of cups of frozen mixed vegetables, says Sandra Woodruff, R.D., co-author of The Good Carb Cookbook. Carbs eliminated: 13 g per cup The taste: "I hate broccoli, but I wouldn't mind eating this."   Pasta salad Substitute: Mixed vegetables or black beans for half the pasta Same idea as the mac and cheese, but try black beans, diced tomatoes, and chunks of ham, tuna, chicken, or hard-boiled eggs, suggests Richard Ruben, an instructor at the Institute of Culinary Education in New York City. "These kinds of salads are a blank slate, so you can top them with anything from a creamy blue-cheese dressing to vinaigrette, or even lime juice and slices of avocado," Ruben says. Carbs eliminated: 10 g per cup The taste: "Awesome. I don't miss the extra pasta at all."   Cheese-flavored chips Substitute: Low-fat string cheese for chips Just crazy enough to work: Cut sticks of string cheese into quarter-inch-thick slices and scatter the rounds on a cookie sheet coated with nonstick spray, leaving them an inch or two apart. Bake at 375 degrees F for 4 to 5 minutes or until the cheese melts and turns golden brown. Let them cool, then peel the chips off the tray. Carbs eliminated: Up to 90 g per serving The taste: "Like the cheese you pull off the top of a pizza."   Pizza Substitute: Portobello mushrooms for pizza crust Cut the gills out of the inside of the mushroom, says Ruben, "then place the mushroom on an oiled cookie sheet and bake for 5 to 10 minutes so it dries out slightly." Add tomato sauce, mozzarella, and pepperoni or other toppings and broil until the cheese begins to melt. Carbs eliminated: About 20 g per slice The taste: "Like pizza, but moister. Give me a fork!"   Beef-a-Roni Substitute: Eggplant for pasta Mixing diced eggplant with ground beef is healthier and more highbrow than this old skillet special — call it moussaka American style. You have to soften the eggplant first, says Williams. Cut it in half, brush it with olive oil, and then broil for 10 to 20 minutes. "Let it cool, dice it up, and mix with hamburger, tomato sauce, and spices," she says. Carbs eliminated: 26 g per cup The taste: "Exactly like Hamburger Helper, in a good way."   Sandwiches Substitute: Napa or Chinese cabbage for bread Slap your turkey and Swiss onto a leaf of cabbage and roll it up. "I've made some great-tasting BLTs using cabbage instead of bread," Battaglia says. Dip the roll in low-fat mayonnaise or mustard. Carbs eliminated: 29 g per sandwich The taste: "Better than eating plain cold cuts."       Source: Some Low Carb Substitution Ideas
ATLGirl

ATLGirl

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Apple Cider Vinegar

Please read........it might help you.   Apple Cider Vinegar or ACV has been around for a long time yet many doctors do not prescribe it for ailments that it is perfectly capable of treating.   * * *   This wonder food is said to help with weight loss, acne, acid reflux, cholesterol, constipation and heartburn among others.   Apple cider vinegar, also called just cider vinegar, is produced from cider or apple must (crushed and aged apples). The unfiltered product is a kind of brownish to yellow color, the unfiltered cider contains the "mother of vinegar", this is the part that has the most health benefits.   Apple Cider Vinegar (ACV) is a natural bacteria fighter that contains minerals and trace elements such as magnesium, phosphorous, chlorine, sodium, sulfur, potassium, calcium, copper, iron, silicon and fluorine.   This wonder food is said to help with weight loss, acne, acid reflux, cholesterol, constipation and heartburn among others. it is also said to work wonders for your overall health and can even help fight diseases such as osteoporosis, cancer, memory problems and aging.   Apple cider vinegar will also act as a blood thinner which aids in the prevention of high blood pressure (blood pressure chart).   Vinegar has been used to cure and prevent a variety of ailments for centuries. As early as the time of Hippocrates, considered by many to be the father of medicine, vinegar was used to treat patients.   During the Civil War, it was used as an antiseptic. What makes it so special and why should you use it?   Apples are one of the most nutritious, health-giving foods available, containing a host of vitamins and minerals like pectin, beta-carotene, calcium, iron, phosphorous and potassium in addition to enzymes and amino acids. Apples are the main ingredient in apple cider vinegar.   Apple cider vinegar detoxifies and purifies various organs in the body. As a purifier, it breaks down fatty, mucous and phlegm deposits within the body. By breaking down these substances, it improves the health and function of organs such as the kidneys, bladder, and liver.   It oxidizes the blood, reducing the risk of high blood pressure, and neutralizes any toxic substance or harmful bacteria that enters the body by ingesting certain foods. Apple cider vinegar promotes healthy digestion, assimilation and elimination.   Research has proven that apple cider vinegar can assist in strengthening the heart, stabilizing blood sugar and reducing the risk of certain cancers. It flushes harmful toxins from your body and assists in weight control.   Try drinking two to six teaspoons of apple cider vinegar with water every day. It can also be used in cooking or sprinkled on salads, vegetables, etc. You can drink it as a hot or cold beverage and sweeten it with honey.   You might wonder, if Apple Cider Vinegar is so great, why hasn't your doctor told you about it?   I think the simple reason might be that medical doctors are more apt to prescribe medicines than natural remedies.   Pharmaceutical companies spend a lot of money getting their medicines and pills approved and they certainly wouldn't want you using the inexpensive, unpatentable alternative of ACV instead of buying their expensive cures and treatments.   One big problems today that many people suffer from is acid reflux. Consequently, pharmaceutical companies have come up with a plethora of pills to treat this ailment. But before you take pills that may be harmful to you, you might want to consider treating your acid reflux or other stomach ailments with apple cider vinegar.   You see, your stomach needs acid to digest food and when you have digestive problems like acid reflux or heartburn it's not because you have too much acid it's because there is too little. Most medications you would take for these are antacids which diminish the amount of acid in your stomach but this may not be what you need. These antacids may treat the symptoms but they will not address the cause and therefore, will never cure your problem.   Apple cider vinegar will mimic the acid level of your stomach and help you digest food properly which can help to treat that burning sensation. In addition, you might also consider taking digestive enzymes that will help your stomach digest the food.   If you suffer from acid reflux, heartburn or nausea, try taking one tablespoon of Apple cider vinegar prior to each meal. You may see your symptoms go away in as little as three days. However, you'll want to continue this practice for three to nine months and you may see the problem disappear altogether.   You don't want to use just any kind of ACV, though. What you need is organic apple cider vinegar that still has the enzymes in it (called the "mother"). This is where the healing properties are. The "mother" will show up inside the bottle as stringy globs floating around. To get the most out of your vinegar, shake it up each time you take a swig so that the mother can be dispersed throughout.       What's that you say? It tastes terrible?   Certainly most people do not take to the taste of ACV right away but it can be somewhat of an acquired taste and I know many people (including myself) that slug down a tablespoonful of the stuff all by itself. If you can't stomach this, space however, there are some things you can do to make it a little bit more palatable.   Apple cider vinegar can be taken in many various ways including in salad dressings, making mayonnaise, or sprinkled on chips and fries. It also can be sweetened with natural honey to make it taste better, a method often used in India where physicians will often prescribe apple cider vinegar with Gotu Kola (a herb) to help in the revitalizing of the skin.   You might try making a tea out of your Apple cider vinegar by heating a couple of water and then adding a tablespoon of apple cider vinegar to that.   While it's best to take ACV before each meal, you can also take it anytime your stomach feels a little upset and it will have immediately curative effects. Some people swear by it, and drink it for everything including the onset of cold and flu. Apple Cider Vinegar is also a cure for bad breath or halitosis due to its acidity.   An additional benefit is that many people who have taken apple cider vinegar before each meal have seen a moderate weight loss as well. Some theories for the weight loss benefits of apple cider vinegar suggest that ACV may help to speed up the bodies metabolism.       Medicinal uses of Raw Apple Cider Vinegar   Honestly, natural apple cider vinegar is one of nature's own, true miracle health elixirs. The long history of its use demonstrates, rather clearly, that using vinegar was once highly revered as a practical medical application long before Johnny Appleseed graced North America by planting apple trees.   The healing powers of vinegar has been traced back as far as 3000 BC, Hippocrates, Babylonia, and to 15th century England as a means to ward off dangerous and infectious diseases, to keep one's general health fit and strong, and used as a simple antiseptic/disinfectant.   When deciding to use ACV for medicinal purposes, be sure to select only a raw, non-distilled vinegar. You may be able to find this type of vinegar in your regular grocery store. But more likely than not, you will probably need to look for it at a local health food store.   Clear distilled vinegar is easy to find in any food store and is relatively inexpensive. This type of vinegar is great for regular household cleaning chores, but it is not so wonderful for your internal health. Non-distilled vinegars are definitely going to be more expensive and nutritionally potent than the distilled varieties, but isn't your health worth the price difference? Plus, you are going to have the satisfaction of knowing that you have chosen the right mixture that will work hard to enhance your health.   Most commercial brands (whether white or brown) have been pasteurized, filtered, and refined or distilled in order to make the final product look more attractive to please the consumer. The manufacturers are only giving the consumer what they apparently seem to want. Unfortunately, unbeknown to the average consumer, this extra processing actually destroys much of the natural health restorative properties of the end product.   Look for ACVs that have been cold pressed and made from whole, organically grown apples, with no added chemical preservatives, and in which the 'mother' of vinegar liquid has been retained. This 'mother' substance, as it is lovingly known, is the gelatinous liqueur that is naturally formed during the final fermentation process.   This milky, cloudy, and stringy looking stuff at the bottom of the container is what contains the healthiest part of the mixture. It also lets you know that the important vitamins and minerals, enzymes, and naturally occurring good bacteria have not been compromised due to over processing, filtration, or excessive heating. Before consuming, shake the the bottle gently to thoroughly distribute all of the nutrients, pour, and serve.   An energy boosting way to drink ACV, without it taking your breath away, is to mix about 2 teaspoons with an equal amount of raw honey in a small glass of warm water. Stir to dissolve the honey and drink one to three times a day. You can sip on this drink during a meal for extra digestive power, or you can drink this ahead of a meal. Refrain from drinking to much water or any other beverage during your meal, and for up to an hour afterward. Give your gastric stomach juices enough time to fully break down the food you just ate, on its own, without weakening their effects with added liquids.   Why use apple cider vinegar?   Because, when it is used medicinally it helps the body rid itself of harmful toxins, has wonderful disinfecting properties as a natural bad germ fighter, and is a very biodegradable substance that does not pollute the environment.   With regular and continued use, this wonderful liquid helps restore and balance the body's pH, taking it from acidic to neutral in a short amount of time. Normally, it would be hard to believe that such an acidic substance could normalize, or lower our pH so easily. As far as I know, this only applies to vinegar, as our digestive system will naturally convert it to an alkaline based substance.   An acidic internal system is directly caused from eating excessive amounts of meat, grains, and sugar by eating and drinking too many processed foods and beverages. This will provide an invitation, internally, for unwanted illness or disease to set up house. Otherwise, a neutral or more alkaline system will promote an enhanced emotional and physical health state.   Raw, ACV contains over 40 different naturally occurring substances from vitamins and minerals, to enzymes and beneficial bacteria. It has been used for generations to treat a variety of different human health conditions such as,   arthritis   high blood pressure   all types of skin problems   chronic fatigue and insomnia   heartburn and other digestive abnormalities   high cholesterol   maintaining normal body weight   This is not exhaustive list, by far, of common health maladies that ACV has been known to eliminate. As with any new diet addition, your expectations may be too high in the healing effects of vinegar. Keep in mind that it is not to be considered a panacea for all ill health evils.   Although many individuals have achieved a more improved physical state by using vinegar, without modifying their daily dietary habits, serious diet modifications need to be considered in some hard-core cases. Doing so would further enhance a partial response when combined with a healthier diet.   This is, especially, a key factor when using vinegar for serious weight loss. You simply must reduce or eliminate your consumption of over processed foods, eat more raw plant foods, eat smaller meals more often, and step up your effort in getting regular and moderate physical exertion. These strategies combined with ACV will take you a long way in seeing the results you are hoping for, and quicker. It is possible to lose up to one to three pounds a week.   Remember too...that diet modifications include increasing daily liquid intake. Apple cider vinegar works best when adequate liquids are supplied to help carry out the toxins we ingest and are exposed to every day.   Not just any liquids, but read this to mean WATER exclusively. Start reducing the amounts of other beverages you may be drinking instead, such as soft drinks, coffee, tea, fruit juices, and alcohol. Moderation, in occasionally consuming these, is absolutely crucial in maintaining a healthy body weight (even if your underweight), or if you are trying to lose weight.   When used as a flavor seasoning, or drinking as a healthy tonic, ACV could have your current health issue becoming a thing of the past. As with any type of natural or conventional health treatment, be realistic. Expect a reasonable amount of time for vinegar to take affect. This may be only a few days, a week, or it could be longer. If you are really committed to giving it a real chance, you may look forward to a much different health reality sooner than you think.   Related Articles about Apple Cider Vinegar   Magic of Apple Cider Vinegar as a Natural Home Remedy   Brenda Skidmore has spent over the last five years actively researching natural health care alternatives. She can attest to the many positive results natural practical cures and preventive strategies bring to human health. Along with the many medical professionals whose public works she has studied, it is her sincere desire to empower others by sharing this important information. To improve your health today visit: (link)           Link To" Apple Cider Vinegar"   <a href="http://www.disabled-world.com/artman/publish/apple-cider-vinegar.shtml">Apple Cider Vinegar</a>   Email Article Printable       This site is intended for your general information only and is not a substitute for medical advice or treatment.         Read more: http://www.disabled-...l#ixzz11PR3zLr7   Source: Apple Cider Vinegar
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From: Maximizing weight loss - Nutrition

Since all weight loss comes from calorie deficit (burning more than eating), the key to all successful weight loss is to create a calorie deficit. There are many great tools to help track this and most of them are free. My favorites are the iPhone app, "LoseIt"; www.FitDay.com and www.Livestrong.com go to Calorie Tracker and myPlate and create an account. These programs track your deficit and help point out areas of improvement. In general, you should get about a third of your calories from each of the main food groups: proteins, fats, carbs. If you see higher percentages of fats or carbs, replace those calories with protein calories and it will really help you eat smarter instead of just less. Over the past 20 years we are eating many more calories and burning far fewer calories. The secret to weight loss is to work toward a calorie deficit whatever it takes. Most people losing weight successfully are eating about 1200 calories per day (women) and 1400 calories per day for men. Below this, your body tends to start freaking out and hanging on to everything you eat.   It is also important to drink at least 64 ounces of water per day. Our bodies store environmental toxins in the fat and when you lose weight, all this stuff is coming out and your kidneys will really appreciate it if you drink plenty of water. This helps battle constipation as well. Also, take a multi-vitamin every day. The calcium and B-vitamins really help with weight loss not to mention the other minerals.   Nutritional psychology is a hot new topic. Bad nutrition causes depression and low energy which makes us want to eat more to feel better and we snowball into bad weight gain. Better nutrition is required for successful weight loss and we feel better. Also, we eat way too much sugar and this raises our insulin levels which takes all that blood sugar and turns it into fat which drops the blood sugar which makes us hungry and we eat more sugar and this snowballs into weight gain. We eat way too much processed food and we have to get back to healthy foods. Brilliant food chemistry has not helped us. Cheap food sweetener (HFCS - high fructose corn syrup) is in everything now (sugary drinks, pasta sauce, ketchup) and our bodies don't know what to do with this stuff so we store it as fat. We consume massive quantities of this stuff and it doesn't help us lose weight. High tech fats such as trans fats and hydrogenated oils allow foods to have a much longer shelf-life because bacteria can't break it down but the problem is that we can't break it down either and we just store it as fat. A great rule of thumb is that if it doesn't spoil we shouldn't eat it. The classic example is an oatmeal pie that our kids drop in the mini-van and we find it a year later and it still looks good. We shouldn't be eating brilliant food chemistry. The more we preare our own meals and take our lunch instead of getting most of our meals at restaurants, the easier it is to lose weight successfully.   Proteins - we should get about 45gms of protein a day (women) and about 60 grams per day for men. A 20gm protein portion (meat, chicken, fish, etc) is about the size of the palm of your hand or a deck of cards. Protein keeps us full longer because it doesn't mess with insulin and we need protein while we're losing weight so that we lose fat and not muscle.   Fats - are the highest caloric density food. Each gram of fat has twice the number of calories as proteins and carbs. Believe it or not there are actually "good" fats (unsaturated). You want to avoid saturated (bad) fats. Saturated fats raise our cholesterol and clog our arteries. Unsaturated fats actually lower our cholesterol. To lose weight, you should limit fat grams to 20 gms per day and keep saturated fats below 10gms per day. Trans fats and hydrogenated oils should be zero. All this is easier these days with nutrition labels. Examples of good (unsaturated) fats include avocados, peanuts, soybeans, olives and oils such as olive, canola, peanut, corn, safflower, sunflower. French fries from peanut or safflower oil are actually healthier than those fried in saturated oils - ask your restaurant which they use. Fats actually release a gut hormone called CCK (cholecystokinin) which causes the gallbladder to contract and it is a powerful natural appetite suppressant. If you give CCK to rat they won't eat. Therefore, if you snack on a handful of almonds or dip vegetable sticks in olive oil, you manage your hunger and it is healthier. Bison (buffalo) has a great beef flavor and it has much less saturated fat than cow beef. Bison burgers and steaks are a much healthier way to enjoy beef than the cows that predominate our diet.   Carbs - when eaten shoot up the insulin levels which turn blood sugar into fat and this drops our blood sugar level which makes us hungry. If you want to lose weight you have to manage carbs (sugar, bread, potato, rice - "white foods"). I see a lot of patients who go all day without eating and then eat a huge pasta dinner before going to bed. This is a perfect way not to lose weight. Carbs are best eaten earlier in the day when you have a chance to burn off all that energy. Eating three meals per day will keep us out of intense hunger and we eat fewer calories overall. I don't like Atkins type diets simply because they are hard to sustain. Better to manage carbs - keep them below 33% of total calories and eat them earlier in the day. Ice cream is enemy number one for weight loss. A great substitute is to make your own fruit smoothies at home. It is a sweet dessert but it is fruit instead of sugar and fat. Many stores have smoothie blends so you just toss it in the blender with diet apple juice or plain yogurt and it's easy. Be careful and avoid sugar added smoothie blends. Just get plain frozen fruit or make your own from fresh fruit. Great way to spoil yourself and eat healthier.   I will post topics on Fitness and Brain Stuff (I don't like terms like behavior modification) which are the other two main disciplines of successful weight loss. I put this info and much more on YouTube if you search Watkins Weight Loss Class. Weight loss surgery simply makes all this stuff much easier but knowledge plus change is where you will find success.   I hope this helps.   Brad Watkins MD   Source: Maximizing weight loss - Nutrition
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Lord Guide My Step

I am in my final week and I thought everything was ago and planned to the T. Well, there are bumps in the road of every journey. I just need to listen to the Lord to make sure I am making the right decision. I want this so badly to better myself. I look over at my daughter, who means the world to me, and I want to be better for her. Better for myself.   Today has been a long day. But I am still breathing, so I thank the Lord.   Earlier this week I posted a topic about what happen with my financing and the screwed up mess MyMedicalLoans is putting me through. For those who didn't see it here it in a nutshell. I applied with MyMedicalLoans for $4200. I was approved for $5000 (CosmetiCredit). All of the loan orgination fees, and etc brought my total loan amount to right under $600. Still alot in fees, but what the hay. I planned on paying off my sugery early (hopefully through before the interest started) and I was all set.   Found out earlier this week that Dr. Rod never got paid and the money went to Dr. Ramos-Kelley. Fastforward to today, Belite called and said MyMedicalLoans only sent them a check for $3700. They were trying to charge me $1200 to borrow $5000. I said no way and told them to cancel my loan contract with them since that is NOT what I agreed to. Belite said since my date is so close, I would need to self pay almost all of it with them helping out with a very small amount. While I could pull the $6700 from my savings, I promised my husband I would not at the beginning of this journey. I told him I would save by not shopping, no QVC orders, and doing my own hair and nails to pay for the surgery (I am even taking a second job 3 months post surgery to pay it off faster).   My husband recommed for me to call Dr. Ramos-Kelley since they has already been paid (the bank said it would be a few days before the money reversed) and ask about their patients and do some research. I called Sandy at Dr. Ramos office and she was such a sweet heart. She told me their sleeve was $5300. I can pay that with almost no problem. I have $4500 saved, so I will ony need to take a small loan from saving. But is the price relfective of the service?   I am been researching Dr. Ramos Kelley for the past 7 hours straight. I don't know what to do. Sandy said he will try to call tonight or tomorrow. Why is the price so different? The hopsital pics look much better than INT and Dr. Ramos keeps you for 4 days. I only found one thing negative and I think it could of happen anywhere. He says he can work me in on my orginal surgery date, this Saturday.   I don't know what to do. My husband is saying leave the surgery alone. Its too much going on for him to wrap his head around. I really want to make this happen. My flight is booked, my bags are packed. I am trying to stay prayed up and listen to the inside voice, but its telling me to don;t get any sugery with anybody. My eyes are bloodshot red. I felt like I was sooooo close and now I am as lost as I was 6 months ago.
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ATLGirl

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The Truth About My Weight Problem

Thought I shared with you all what I wrote on Facebook in early December 2010.   So I knew that I would have to write about this topic. I mean it was one of the topics that I put on a piece of paper and placed in the envelope. I just didn’t expect to pull it out first. While I could ramble on and on to avoid writing the first line. But I know my story is not the only one. I know it’s a secret that many people struggle with…alone… in the dark. Okay, I’m doing it. I am avoiding writing the first line. A line that will help me and so many others begin to heal…   I was molested when I was a child.   There I said it. I was molested for almost three years of my life by my mother best friend Kathy’s son Larry. I remember everything like it was yesterday. His smell. His voice. His touch. The shame and pain of it all. Now, as a mother of a daughter I can’t even imagine…   The Beginning   I was almost 7. Almost Seven years old when I was robbed of my innocence. We would spend quite a bit of time at Kathy’s house. My mama was a hard worker. It didn’t start out as one would think. Larry WAS nice. He helped us with our homework. He always let us hold his Game Boy. I mean he looked normal.   When it first started, I pretended to be sleep. Even as I type, I want to crawl into a hole and cry. He didn’t say anything. He didn’t try anything too far. He came into the room and fondled me for what seemed like an eternity. Then he gave me a sour apple grape Blow Pop. Till this day I hate grape anything.   I was confused. I didn’t know what was wrong or right. My mother had talk to me about strangers and all the terrible things strangers could do. But Larry wasn’t a stranger. He was my mom’s best friend son. He ate dinner with us. He knew my family. He was Larry.   The Middle   I will never forget the first night he actually penetrated me. I was 8. It was so quite in the house that night. Across the room slept Cierra (his sister and my then best friend). I thought if Ii pretended to sleep, he would stop and go away. The room was dark, but the streetlight outside gave it some glow. I squeezed my eyes closed and murmured “please.” He whispered to me, "if you move I will kill you." So I stayed very still. I didn’t cry. I didn’t move. I just laid there looking at the light coming through the window.   I can’t remember how long it lasted, but I still remember the door creaking open when he left and then sounds in the kitchen. I cried so quietly that night. I don’t remember falling asleep, but when I woke up he was asking me did I want some King Vitamin. Till this day I hate King Vitamin. When my mom came to get us, I wanted to tell her everything. “Hey Aunt Toni” he said when she came through the door. She hugged him. Laughed with Kathy and we left.   I didn’t want to say anything. I didn’t want to die. Then the next weekend… almost every weekend…for more than a year it happened. I always wanted to say something. But I was confused. It’s not like he was mean to me. I mean he would buy me candy. He would tell me I’m pretty. And I just assumed that it was normal. He was normal.   It progressively got worst over the years. And not only would he threaten to kill me. He would threaten to kill my mommy and my brother. So I stayed quite.   The End   Over the course of the molestation, I gained A LOT of weight. In Larry and Chris (his brother [Chris NEVER touched me]) room was what seemed like hundreds of poster of skinny women wearing bikinis. I figured if I was fat, then he would not want me. Would not bother me. Would leave me alone. I ate and ate. I always laughed though. I learned at an early age that being funny was my talent. It was all I could do to make friends (at my size) and I learned no one asked questions when you smiled. I use to think why couldn’t anyone see through façade to my pain.   I don’t blame my mother at all. She was doing all she could do to support us. She trusted Kathy’s kids like her own. I never did tell her… she told me.   When I was in the 4th grade, Kathy died. And while I missed Kathy, I was so happy that we never had to go over there again. I just still didn’t have enough courage to tell her because he was not dead. One night my mom, C-lo, my brother, and myself was watching a movie called “I Know My First Name is Steven.” It’s about a boy who was kidnapped and molested all most of his life.   I cried and cried and cried almost the whole movie. I told my mom I was afraid that it would happen to my brother. I lied.   A couple of days later when I came home from school, my mom was sitting in the living room crying. C-lo (my “step” dad) was there. She told me she had a dream that afternoon and Kathy came to her in her dream and asked her to ask me “if Larry ever touched me.” I didn’t know what to say. The tears in her eyes showed so much pain. I shook my head yes and my mom grabbed me so tight that day. She sobbed and apologized for what seemed like hours.   I told her it wasn’t her fault, but I don’t think she ever forgave herself. She called my uncles and they came over. I told them the whole story. We all cried. Then called the police. When Kathy died, Rico and Cierra moved in with Larry. When the police went to arrest Larry, he wasn’t home. He never came home. We learned that he molested his sister Cierra too. She knew I was being molested. She would see him come into the room.   She apologized to me. But she said she was just happy when I came over because then he wouldn’t bother her. I wasn’t mad with her. I felt very said for her. Even though my situation was bad on the weekend, she lived with him every day.   I never saw Cierra after that day. Never heard the name Larry again.   The Beginning   Learning to love myself has not been an easy battle. My weight is something I still haven’t gotten under control. There are other periods in my life where I was sexually assaulted. So I think a piece of me wants to believe that the bigger I get the more I’ll fade into the background. I feel like staying 270 pounds will make me less of a target and safer. I know it sounds xrazy but you never see any FAT people as victims in SVU. I am trying to tell myself to stop thinking like that but its hard.   While this surgery will change my outter shell, but I have to learn to love the inner me. Slowly I am.   What have I learned? With my own daughter I will let her know no matter what she can come to me. Even though it was the lesson my told me, the fear was greater. And while I DO NOT blame her, I wish there was multiple points before Kathy’s death where she would have asked. I will teach Ja’Nya about ALL people and trust ALMOST no one and don;t use food as a coping mechanism.   Some Facts   I know I am not the only one out there who is dealing with a secret like this. Parents take the time to educate yourself and your children about uncomfortable topics like this. Here are some facts to help you understand this silent epidemic:   One of the myths regarding child molesters is that they “look different” or behave differently from others in some way. Here are some statistics describing child molesters: 97% are male 91% are heterosexual 91% consider themselves to be religious 48% are college educated The molester is not a stranger. Over 91% of children are molested by someone they know. Almost 8% of African American men admit to molesting a child
ATLGirl

ATLGirl

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Another reason to drop this weight!

While watching Dr. Oz today, I heard about a condition that really scared me. The risks dramatically increase in obese woman and will happen to more than half of the women in the US.   Pelvic Prolapse A prolapse is a weakening in the web of muscles at the base of the pelvis. These muscles, called the pelvic floor muscles, hold the organs of the pelvis in place. If these muscles are weakened in one area, the organ they support will shift position and begin to press against the vagina. This is called a prolapse. The organs that can be affected include the bladder, urethra, uterus, vagina, small bowel and rectum.   Basically, the organs fall and come out the virgina. I mean really come out of the vajayjay. A woman was saying she was in the shower when she noticed something (later determined as an organ) hanging out of lady parts.   Although it is possible for a younger woman to have a prolapse, a woman is most likely to experience a prolapse after menopause. Lower levels of the hormone estrogen can make the ligaments and muscles of the pelvis weaker and less elastic, which makes prolapse more common in post-menopausal women.   The muscles of the pelvic floor may also be damaged by:   obesity chronic coughing chronic constipation A prolapse can cause pain during intercourse and can also affect the functioning of the organ involved. For example, if the bladder is prolapsed, it can be difficulty emptying your bladder and/or bowel. It may also increase your risk of urinary tract infections. Women with any kind of prolapse often report a feeling of heaviness in the pelvis or a sensation that they are sitting on something. In severe cases, the prolapse may push tissue out through the vaginal opening.   Most women suffer in silence. But the condition is common and treatable.    
ATLGirl

ATLGirl

1
 

Almost there...

So I am a week away now and I think I am feeling okay. I have prepared myself for the worst. I have come up with almost all the worst conclusions possible and asked myself would it still be worth it. Since becoming addicted to this site, I have come to learn that the emotions and adjustments are somewhat standard.   A very hard pre-op Day 1-3. I bounced back so well after my C-section in July. I mean the doctor had to tell me take it easy, because even my if my body was feeling great I just had a major surgery. So I am preparing myself to have a not so great recovery. Not trying to jinx myself, but preparing as a "just in case."     The "What Did I Do To Myself" breakdown.   It seems like almost everyone goes through this at some point. Whether its when you are sitting in the mirror during week 1 OR when you are really tested by not being able to eat your fav food. I am going to write a letter to post op self from my pre-op self that hopes to encourage me and answer that dreaded question.   The liquid-oh-how-I-hate-liquids rant.   Liquid diets suck. Yeah, I said it. No one want to them. It seems that almost everyone goes through this also. My post op diet requires liquids for 10-14 days post-op. I am hoping the first 5-7 days are a breeze because I won't need much to get full. But then I have to force myself to know that this liquid phrase is needed to help my body heal.   The dreaded 3 week stall. It's funny. No matter how many times people on here talk about stalling at this point, so many are disheartened. Well I am preparing myself for it now. I am preparing for it to last anywhere from a week to a month. I know my body is going through a lot of changes (or will be). I know that this too will past.   Learning to eat again and not drinking while eating. I am a fast eater. I have been trying to get this under control. I mean I don't intentionally eat fast, but I make no effort to slow down. My husband always says to slow down. So this past couple of weeks, I have been chewing and eating like sleever. I have been chewing and chewing and chewing. Not fun. I think its because I am still eating a normal plate size and it takes forever. I am also a gulper. I will have to really remind myself of the changes that I need to make to make my sleeve work.     Then looking back 5 months post-op and not regretting a thing.  
ATLGirl

ATLGirl

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