Avoiding numbers

The CRNP Rose at the practice I go to keeps reminding to not look at the numbers. It is hard not to look at the numbers.

I am always being asked how much I have lost?

Well I am only human so, I would love to weigh everyday but I know that is not good.
Cause 1 thing is if I know, I gained I will go nuts, cause I don't want to gain the weight back.

But I do say one thing about weighing in once a week is, maybe it can keep me on track. I am trying to keep the weigh in to one day a week. And if I don't weigh in once a week that's ok my life will not be over. So on Thursday I will weigh in.

So lets not focus on the number but the energy we have and how our clothes fit.

Got a fill

I got my fill yesterday and I am down 35 pounds from surgery date. I am so excited to be doing so good. I am going to the gym 3 days a week. I did make a new recipe tonight I got it from
theworldaccordingtoeggface.blogspot.com, she has some awesome recipes. When I lose 20 more
pounds I am going to go horse back riding. I really miss horse back riding it been so long since I rode
I was way over weight to sit on a horse. I will discuss my recipe  after I get to try it since I cant eat till
tomorrow night.

Exercise and new food find

Well I went to the gym last night and I finally worked out on the cross trainer. It is harder than you think. I did 10 min on treadmill, 10 min on cross trainer, and 10 on bike. I am still working on my anxiety levels of going to the gym, but my therapist says I can do it. I will make that step to get a personal trainer soon, but right now still self conscious about going to the gym. I feel like everyone looking at me saying to their self gosh how she get so fat. Well all I can say is like food to much.

I will go to the gym on Wednesday night, I am also hoping to get a fill. I can eat a pack of oatmeal for breakfast, 2 slices of bacon and not even 30 minutes later I am still hungry.
Well my new find is almonds flavored Habanero BBQ by blue almonds. They are perfect. I also love the Wasabi and the chocolate coated almonds.

Things i am looking forward to doing

These are things I am looking forward to doing when I lose my weight.

1. To sit in a bench at a restaurant.

2. To wear clothes that fit.

3. Go horse back riding.

4. To go for a walk without the need of  a breathing machine.

5. To wear my wedding rings again.

6. And most and last to be healthy and live a long life.

I can not wait to make this happen. What would be your list?

Biotin supplement

Why I am taking biotin. I am taking 5000 MCG a day and only one capsule. This is good for hair loss and nail growth witch since weight loss surgery some of use need help with these nutrients that our bodies do not process anymore. I found this on WebMD.

 

Biotin

Biotin is a coenzyme and a B vitamin and is also known as vitamin H. As a supplement, biotin is sometimes used for diabetes, brittle nails, and other conditions.

Why do people take biotin?

Biotin plays a key role in the body. It supports the health of the skin, nerves, digestive tract, metabolism, and cells. Biotin may also help to treat some types of nerve pathology, such as the peripheral neuropathy that can result from kidney failure or diabetes.
Biotin supplements have been studied as a treatment for a number of conditions. In people with type 2 diabetes, early research suggests that a combination of biotin and chromium might improve blood sugar. On its own, biotin might decrease insulin resistance and nerve symptoms related to type 2 diabetes. More research needs to be done. Some preliminary evidence suggests that biotin might help strengthen brittle nails. Other uses of biotin -- for conditions like cradle cap, hepatitis, hair loss, and depression -- are unsupported or untested.
However, most people don't need biotin supplements. We get biotin in foods naturally. Our bodies also recycle the biotin we've already used. Genuine biotin deficiency is quite rare.
Pregnant women sometimes have low levels of biotin, so some take biotin supplements. The benefits and risks aren't clear.

How much biotin should you take?

The Institute of Medicine has set an adequate intake (AI) for biotin. Getting this amount from diet, with or without supplements, should be enough to support good health.

Category	Biotin: Adequate Intake (AI)
0-6 months	5 micrograms/day
7-12 months	6 mcg/day
1-3 years	8 mcg/day
4-8 years	12 mcg/day
9-13 years	20 mcg/day
14-18 years	25 mcg/day
19 years and up	30 mcg/day
Pregnant women	30 mcg/day
Breastfeeding women	35 mcg/day

Depending on your case, your doctor might recommend a higher dose. For diabetes, for example, one study used 2 milligrams in combination with 600 micrograms of chromium.
Even at high levels, biotin appears to be fairly safe. Researchers don't know at what dosage biotin might start to pose health risks.

Can you get biotin naturally from foods?

Biotin occurs naturally in many foods. Wheat germ, whole-grain cereals, whole wheat bread, eggs, dairy products, nuts, Swiss chard, salmon, and chicken are all sources of biotin. The biotin in food is usually attached to protein and has relatively poor absorption.

What are the risks of taking biotin?

• Side effects. Biotin seems to be safe and well-tolerated, even at fairly high levels. The maximum safe dose of biotin is unknown.
• Risks. If you have any medical conditions -- or are pregnant or breastfeeding -- check with a doctor before using biotin supplements. Don't give biotin to a child unless a pediatrician recommends it.
• Interactions. If you take any drugs regularly, talk to your doctor before you start using biotin supplements. Biotin might weaken the effect of some cholesterol drugs. Conversely, many drugs can lower biotin levels, including some antibiotics and medicines for acne. Some epilepsy drugs may decrease biotin absorption from food. A supplement, lipoic acid, may also increase the need for biotin. Eating raw egg whites on a regular basis can also lower biotin levels in the body.

Time to get serious

Well I have given up peanut butter. I know now I can not keep it in the house. That is my kryptonite
So no more peanut butter. I am going tomorrow to join the gym, I am nervous but a little excited to up my exercise. To lose more weight. I did make a new recipe, I got from the blog by
"theworldaccordingtoeggface.blogspot.com" She has a lot of tips, recipes. The recipe I made was stuffed bell peppers and they were good.

I did go to the farmers market and got some really good produce, and I am excited to use my produce.
I got squash, zucchini, peaches, apples, and onions. I love going to the farmer market. Seeing all the produce and I get excited to make new recipes.

I will say that with losing weight I have a tendency to try new things and have more energy to do things. I am wanting to go hiking, and clothes shopping.

I had my support group meeting last night, we got to meet the new doctor. Her name is Elizabeth Dovec, It was nice meeting her and having her in the meeting. I feel she has a passion for helping with weight loss, and helping all of us get healthy. She wanted to know peoples "ah ha" moments. Well some of them were very inspirational and a lot of us eventually have "ah ha" moments.

We also discussed "what we can accomplished since surgery and weight loss". Well mine is shopping in my closet and I am able to work in my yard with out needing to keep fire department on stand by for breathing treatment. So I found a article about weight loss and exercise I do believe we need to exercise to keep up with losing weight.

Why Exercise Is Important for Weight Loss

Diet and Weight Loss Tutorial

Just as a car runs on gasoline, our bodies run on the blood sugar (glucose) circulating in our bloodstream. When we exercise enough to deplete the supply of blood sugar, hormones are released that instruct our fat cells to release fat into our bloodstream. The fat circulates to the muscles that need it for fuel, and we end up with less fat on our bodies.

The Right Reason to Exercise

Exercise plays an important role in maintaining a healthy body, and it makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism. But do not look to exercise as your sole method of weight loss.
Think how many times you've heard someone say, "I'll have dessert and work it off later." As our calculators will show you, that dessert can equate to hours of exercise -- something you're not likely to actually do. Better to eat well in the first place.
Eat healthy foods in reasonable quantities and exercise regularly to maintain good health, and your body will find a healthy weight naturally.

Categories of Exercise

Exercise is frequently divided into two categories, both of which burn calories:

1. Aerobic exercise, also called cardiovascular exercise or simply "cardio," causes you to breathe harder and increases your heart rate.
Performed on a regular basis, activities such as running and swimming improve both your respiratory capacity (lungs) and your circulatory system (heart and blood vessels).

2. Strength building, also called resistance training, increases the proportion of muscle on your body. Examples include weight lifting with free weights and using a machine with variable resistance.
Because muscle is a metabolically active tissue, the more muscular you are the higher your metabolism will be. This means that you will burn more calories even at rest.

Exercise Regularly

People who exercise on a regular basis not only lose weight more effectively, but are more successful at keeping it off. And the significance of regular exercise goes beyond the physical benefits.
Regular exercise produces a mental attitude of self-care and self-esteem that bolsters confidence and the desire to continue to improve.
The health benefits of regular exercise are significant and include reduced risk for heart disease, stroke, osteoporosis and diabetes. Even just walking on a regular basis is of great value. Exercise also helps to reduce stress, anxiety and depression, which can be brought on by dieting itself, and can lead to overeating.
As explained in What It Takes to Lose It All, dieting often causes you to lose muscle and your metabolism to slow. Not only does exercise burn calories, but exercise -- especially cardio -- causes your metabolism to remain elevated for a period of time after you finish exercising. And strength building exercise builds muscle, which helps to keep your metabolism elevated 24 hours a day.

Yo-Yo Dieting without Exercise

Yo-yo dieting gets its name from the cycle of bingeing, then dieting to lose the weight gained bingeing, then repeating the cycle again and again. Yo-yo dieters typically gain weight over time, and yo-yo dieting without exercise only compounds the problem.
Without exercise, yo-yo dieters lose both muscle and fat during the diet phase, while they gain only fat during the binge phase. Over time, the proportion of fat making up their bodies becomes greater and greater, while the proportion of muscle becomes smaller and smaller.
This results in a significant slowdown of their metabolism, making weight loss more and more difficult.

Getting Started -- Slowly

Have you ever seen an obese person "busting a gut" on their first day at the gym or track? And maybe you saw them a second day, but not a third? Or maybe something similar has happened to you? Take baby steps. Maybe just walking at first. With time you will build your strength, endurance, and confidence.
You can challenge your body to improve by exercising just outside your "comfort zone." Then, when what you're doing is no longer a challenge, you can do a little more or do it a little harder, faster or longer. But forget about the old saying, "No Pain, No Gain." If you hurt, you won't get off the couch!
When you work your muscles, you may feel a little soreness the next day. This is called "delayed-onset muscle soreness" and it is especially common when you first begin exercising. Stressing your muscles causes microscopic tears to their fibers, and this causes the soreness. The good news is that as your muscles heal they become stronger.
If you experience any other type of pain, stop or see a doctor. Our bodies do a wonderful job of telling us when we are abusing them. The problem is, exercise can be so addicting that we sometimes don't want to stop and listen.

It's Natural

The human body was designed to be active, and the modern conveniences that make life so easy work to our detriment. If you have a desk job, fight back! Take the stairs instead of the elevator, go for a walk during your lunch break, and walk the last few blocks to work.
Calculate how many calories you would burn if you went for a half-hour walk a few days a week. Multiply that by 52 weeks a year and you'll be surprised at how it adds up. It can make a significant difference in your weight management and, perhaps even more important, your mental attitude and health.

So lets all get moving and get healthy for us and our families. I am going to sign up Thursday at a local gym. Good luck and lets keep track of our fitness.

Been a way too long.

Well this last week been busy so has the weekend. Now I need to get back on track, which I never was off track in the first place. My grandson had his birthday party on Saturday, and then Sunday went to the gun range with my sister. We also made this recipe I find on a blog called
(theworldaccordingtoeggface.com) It is really good. This Is one of my favorite blogs. Now on this recipes I used caramel syrup I bought from starbucks, I have to hide them from my grandson, cause he will eat them all, and I wont get any.


Shelly's Toasty Oat Protein Balls

1 cup Oatmeal (I used Coach's Oats)
1/2 cup Unsweetened Shredded Coconut
1/4 cup Creamy Peanut Butter
1/4 cup Sugar Free Torani Vanilla Syrup (on sale now)
1/4 cup Chocolate Protein Powder

Preheat the oven to 350°F. Spread the oats and coconut on a baking sheet. Place in the oven and toast for 8 minutes, stirring occasionally, until lightly browned.

Mix peanut butter and SF syrup slowly till well combined. Add the toasted oats and coconut to the peanut butter along with the chocolate protein powder stir till well combined. If mixture is loose add a little more coconut, too stiff add a bit more syrup. Shape into 18-20 cocktail meatball size balls.

Refrigerate for a few hours before serving. Great in the fridge for several days. If you like chewy oatmeal cookies you will love these.

Give them a try and check out Shelly's blog awesome recipes and tips.