Debbie Cousins's Journal, 29 Jun 23

I have been awful this week with a strawberry social on Tuesday and caramel apple pie yesterday and as long as I keep my calories low my weight is dropping. I see that you are eating melons and lots of good stuff so don't sweat the little indulgences. You've got this. 

I agree with Joe, You know what to do. Take away that "I don't think I can" and replace it with "I will make the changes I need to so I will stay the course". Otherwise you are already selling yourself short. We see how strong you are and your determination. Stay focused on the long term, You got this.  

I agree with joe and fluffy but also think if you could just add another mile a day it would help. Im having surgery in about 4 weeks and a week ago started doubling my morning walks (walk 4-5 am and 4 mi at night). My feet hurt but the scale is moving again. I also started eating a little more fruit which i think is helping with my bathroom issues(sorry)🥰. You are doing great work Debbie. Kit Kats will be there one day just maybe not today? This is how I’ve viewed my journey. 

I agree with Joe and Fluffy. We all would like to have our cake and eat it too. At least I would. It's up to you to decide what's more important to you. You can do anything you decide to do. We all love you and want your best.  

good luck on the knee surgery. I eat sugary and fatty foods when I am sad. I understand where that kit kat bar came from. you are doing great. if you feel like you really want a kit kat bar, maybe only eat 1/4 of it each day. I just started here and logging my food is an eye opener. I have really reduced the quantity of processed foods I am eating in a single sitting/day.  

The good news is you have 4 weeks to prepare so I am offering up a few suggestions. 1. Start working upper body and core exercises into your daily exercise. There are also many great lower body ( glutes, hams, quads, inner thigh, outer thigh) you can do laying on the floor using an exercise ball and ankle weights. I spend an hour everyday doing that type. There are also many Yoga and Pilates exercises that will tighten, firm and strengthen muscles. All of which benefit calorie burning. 2. Protein is key and vital to recovery after surgery. Most surgeons will tell you this so start switching out some of your sweets for protein. That will keep you more satiated now and after surgery and during recovery. 3. You previously mentioned a pool, your grandson and twin friends. That seems like a great place for you to go and do water aerobics exercises (check with your surgeon). 4. Don't push yourself to hard after because there is a high risk factor when that happens and will make your recovery even longer. I have faith in you! 

Check out Diana1234 post today. She has a visual of several upper body you could do all from a seated position.  

Honee thats really the best best advice. My surgeon wants me to up protein to 120 grams a day i plan on starting next week. Debbie she’s right. You want to give yourself the best pre-surgery and post outcome that is possible.  

Wow! Such great and thoughtful comments. Very inspiring! Went back and read all the comments a second time. Yearofhealth2023 and honeebuns, how in the world do you get in 120g of protein in a single day? Good reminder, though, about the need for protein in the healing process! My workbook had emphasized getting additional fiber, but the protein is also vital. ImalittleLESSfluffyNOW, thanks for the attitude check. I was allowing negative thinking and fear cause me to stress. “I CAN do all things through Christ who strengthens me!” I needed that reminder, and realized I need to “cast all my care upon Him.” I appreciate every one of the comments! They really helped me tonight. Y’all are a blessing to me! New stressor just got added to the equation. I’ll post about that 2m0 morning. Still have 27 minutes of PT to do, and have to reorganize my whole schedule for the next week. Thanks again, friends! 

Debbie, Diana1234 told me about body fortress protein shakes they have 40 grams of protein and 180 calories. Also, egg whites and chicken breasts. My plan is to shoot for 30 grams breakfast lunch and dinner and at least 15 grams for 2 snacks a day. Hope this helps 

I've subbed homemade Kettle popcorn 🍿 to cure those salty-sweet cravings I have. 😋 Seems to be working 😉 

Debbie I don't get 120. I average maybe 90 and some days if the day is almost over I may have one of those chocolate protein shakes with 30 grams to get it that high.  

I sympathize. Since I hurt my knee, I've been out of the gym and had to watch my food intake a lot closer. Hang tough. Do what you can. If things slow a little, just start again. You got this. 

Any medicine you're taking affects your metabolism  

I am not pre or post surgery now but if I was I would work to get it higher. High protein low cal food choices for me would be Greek yogurt, canned tuna (a whole can averages 30 grams with usually around 125 calories), and protein shakes and chicken breast. 

I so wish i could stomach tuna fish…