Weight: 234.5 lbs. That's a 1 lb gain from yesterday but still 1 lb below this time last week. I didn't workout last night and my glycogen stores are restored to normal.
Breakfast: Sausage patty,2 fried eggs, 2 slices whole wheat toast and cup of coffee with creamer and sweetener, 3 walnuts.
Snack: 20 blueberries. I'm eating mostly blueberries last few days because you have to eat them while you find good ones in the store.
Lunch: Turkey breast with 2 slices of melted cheese. Water to drink.
Thanks to Marlene Affeld for her comment yesterday. Barring a medical problem, losing weight is mostly about motivation. Anyone can lose when they are motivated to do so. It is so true that as I age it is more difficult to lose weight. I really have to be dedicated to eating well and exercising regularly to make it happen. Visit Marlene's website and blog. It is very interesting.
Dinner: Taco Bueno #2.....oh you may not know what that is....Nacho salad with a lot of pico de gallo on it and a taco with large diet coke. I was bad.
Saturday, February 28, 2009
Friday, February 27, 2009
Entry 02/27/09
Weight: 233.5 lbs. That is a 1.5 lb loss from yesterday. The fat loss is probably about .25 pounds. The rest is glycogen and water loss. I sweated a lot last night. I'll probably workout with weights today and rest either tomorrow or Sunday. After the day of rest I'll have a better idea of how much fat I have lost over the week. My glycogen will be restored to normal levels. I mention all this because it illustrate how wildly our weight can fluctuate from day to day, how over-training without rest can mislead one to think they are losing a lot of fat and finally the importance of getting plenty of water. Sixty-four ounces a day, spread evenly throughout the day, is the MINIMUM amount of water anyone should consume. If you are overweight you should consume an extra 8 ounces for every 25 lbs that you are over weight. If you exercise that means EXTRA water above these MINIMUMS.
Breakfast: Two ounces of cheddar cheese, 2 slices of whole wheat toast, coffee with creamer and sweetener. Two fish oil capsules, vitamin, and 1 DHEA tablet.
Snack: Bowl of Special K with about an oz. of milk, 10 blueberries, 2 walnuts
Lunch: Turkey (3 slices)sandwich on whole wheat bread and 6 oz. of Soy milk.
Snack: Twenty blueberries, 4 walnuts.
Dinner: Tuna salad with mayonaise (tbspn), one egg on whole wheat with a slice of cheese and 6 oz. of Soy milk.
Exercise: I was getting dressed to lift weights but I mistakenly picked up a tank top. The gym does not allow tank tops. Well ok, I needed the rest anyway. Maybe I'll get the workout in tomorrow. A cold front came through today so I won't be walking tomorrow. I'm such a whus!(is that the way it's spelled?)
Breakfast: Two ounces of cheddar cheese, 2 slices of whole wheat toast, coffee with creamer and sweetener. Two fish oil capsules, vitamin, and 1 DHEA tablet.
Snack: Bowl of Special K with about an oz. of milk, 10 blueberries, 2 walnuts
Lunch: Turkey (3 slices)sandwich on whole wheat bread and 6 oz. of Soy milk.
Snack: Twenty blueberries, 4 walnuts.
Dinner: Tuna salad with mayonaise (tbspn), one egg on whole wheat with a slice of cheese and 6 oz. of Soy milk.
Exercise: I was getting dressed to lift weights but I mistakenly picked up a tank top. The gym does not allow tank tops. Well ok, I needed the rest anyway. Maybe I'll get the workout in tomorrow. A cold front came through today so I won't be walking tomorrow. I'm such a whus!(is that the way it's spelled?)
Thursday, February 26, 2009
Entry 02/26/09
Weight: 235 lbs. Hopefully the 1 lb gain is partly muscle, hydration levels and food ingested yesterday. This shouldn't include any fat because of the calories consumed and the level of exercise over the last 2 days.
Breakfast: Two eggs with only 1 yolk, 2 slices of whole wheat toast and 2 cups of coffee with creamer, sweetener. Two fish oil capsules, vitamin and 1 DHEA tablet. I left out one of the yolks to reduce the cholestrol level in the eggs. If I was a fanatic I would only eat the whites since they are pure protein. But who wants to eat a fried egg with no yolk! We are all going to die of something, so, while taking reasonable care we should take pleasure in the little thin.
Our fat measuring calipers have been misplaced so I plan to buy another soon. These are scales used to take measurements of the fat that you pinch up around your waist and other parts of the body. These measurements are put into equations (there are several) which determine the percentage of fat the body contains.
There are other ways to measure this with a simple tailors measuring tape also. It involves measuring around the waist, hips, wrist, forearm and neck. These measurements are entered into different equations than mentioned above. It doesn't hurt to measure using both methods. I plan to do that and post here so you can compare the difference yourself and apply the method your prefer.
Lunch: Skipped today. Not a good idea. It lowers your metabolism and raises the effort of your body to store the calories consumed at the next meal as fat to protect itself from starvation. I'm not talking about a major deal here but a little tweak if you are trying to maximize your weight loss.
Snack: 10 blueberries
Dinner: Salmon 6oz. steak fried in Canola oil, steamed mixed vegetables (carrots, cauliflower, broccoli),a slice of whole wheat bread and 8 oz. of Soy milk.
Exercise: 2.33 miles in 36 min 10 sec. avg hr 129 max hr 158 This includes a 5 minute warm up and a 10 cool down.
Breakfast: Two eggs with only 1 yolk, 2 slices of whole wheat toast and 2 cups of coffee with creamer, sweetener. Two fish oil capsules, vitamin and 1 DHEA tablet. I left out one of the yolks to reduce the cholestrol level in the eggs. If I was a fanatic I would only eat the whites since they are pure protein. But who wants to eat a fried egg with no yolk! We are all going to die of something, so, while taking reasonable care we should take pleasure in the little thin.
Our fat measuring calipers have been misplaced so I plan to buy another soon. These are scales used to take measurements of the fat that you pinch up around your waist and other parts of the body. These measurements are put into equations (there are several) which determine the percentage of fat the body contains.
There are other ways to measure this with a simple tailors measuring tape also. It involves measuring around the waist, hips, wrist, forearm and neck. These measurements are entered into different equations than mentioned above. It doesn't hurt to measure using both methods. I plan to do that and post here so you can compare the difference yourself and apply the method your prefer.
Range of Percent Body Fat in Different People
(Percent body fat found through the method of underwater immersion testing)
 | Men | Women |
| Fattest Covert has tested | 55% | 68% |
| Average American | 22% | 32% |
| Healthy normal*: | ||
| African-American | 12% | 19% |
| Asian | 18% | 25% |
| Caucasian | 15% | 22% |
| Top Athletes | 3-12% | 10-18% |
| Leanest Covert has tested | 1% | 6% |
Lunch: Skipped today. Not a good idea. It lowers your metabolism and raises the effort of your body to store the calories consumed at the next meal as fat to protect itself from starvation. I'm not talking about a major deal here but a little tweak if you are trying to maximize your weight loss.
Snack: 10 blueberries
Dinner: Salmon 6oz. steak fried in Canola oil, steamed mixed vegetables (carrots, cauliflower, broccoli),a slice of whole wheat bread and 8 oz. of Soy milk.
Exercise: 2.33 miles in 36 min 10 sec. avg hr 129 max hr 158 This includes a 5 minute warm up and a 10 cool down.
Wednesday, February 25, 2009
Entry 2/25/09
Weight: 234 lbs. My absolute weight loss since 2/18/09 is 2 lbs. I'm sure that is not all fat loss. For instance I lost 1/2 pound from yesterday. For sure that was not all fat loss. It was mostly glycogen and water loss since I walked/jogged for over 30 minutes last night. But I have 2 good workouts with weights in this period therefore I have added some muscle gain which weighs more than fat per volume. Regrettably I didn't take my measurement around my waist, buttocks, thighs, and neck at the beginning of this period. However I have a scootch more room in my clothes. Taking a stab at my fat loss I would guess 1 pound.
Breakfast: Sausage patty, 2 fried eggs, 2 slices of sugar-free whole wheat toast and cup of coffee with cocoa, creamer, and sweetener. Two fish oil capsules, vitamin, 1 DHEA tablet.
Snack: 18 Blueberries (blueberries are high in antioxidants)
Lunch: Blackeyed peas, fresh collard greens, broccoli and a salad with Ranch dressing. What no meat? I need to eat more vegetables.
I ate at Luby's a cafeteria. The collard greens were not as good as my mom's but they were good.
Blackeyed peas are a southern food. I add mayonaise to them ....that's a family thing. During the depression my mom found a case of mayonaise that had fallen off a truck. She was the oldest of 7 brothers and sisters. There was little to eat. They put mayonaise on everything. The blackeyed peas taste good with mayonaise on them ....it stuck. I wouldn't think of eating blackeyes without it.
Snack: Apple
Dinner: Six ounces of something like meatloaf that my wife made last night, collard greens left over from last night and 8 oz. of Soy milk.
Exercise: Lifted weights for 48 mins. Avg. heart rate 108 bpm. Max. HR 138 bpm. Did a cool down walk for 5 min. and stretch for 10 min. Stretching after a weight workout is good for the joints and reduce soreness that sometimes follows the day or two afterwards.
I have reduced the time of my weight workouts from 1hr. to 45-50 mins. That means cutting out a few muscle groups. These are always the small groups. I make sure that I work all the large muscles - thighs, glutes(butt), back, and lats. I alternate the small groups I miss every other workout.
The reason I've reduced the time is because at my age longer workouts may be over training. When you work with weights properly you are creating micro tears in the muscle fibers. As part of the body's adaptation process the muscle creates more fibers and repairs the torn ones making them larger. This requires a rest of 1-2 days between workouts. It also requires the correct nutrition and the presence of growth harmones. As we age those growth harmones are not as plentiful as they were when younger. If you over train there is not enough "stuff" to properly repair the muscle and carry on the normal body functions. This can lead to less than optimum muscle growth and fatigue.
Breakfast: Sausage patty, 2 fried eggs, 2 slices of sugar-free whole wheat toast and cup of coffee with cocoa, creamer, and sweetener. Two fish oil capsules, vitamin, 1 DHEA tablet.
Snack: 18 Blueberries (blueberries are high in antioxidants)
Lunch: Blackeyed peas, fresh collard greens, broccoli and a salad with Ranch dressing. What no meat? I need to eat more vegetables.
I ate at Luby's a cafeteria. The collard greens were not as good as my mom's but they were good.
Blackeyed peas are a southern food. I add mayonaise to them ....that's a family thing. During the depression my mom found a case of mayonaise that had fallen off a truck. She was the oldest of 7 brothers and sisters. There was little to eat. They put mayonaise on everything. The blackeyed peas taste good with mayonaise on them ....it stuck. I wouldn't think of eating blackeyes without it.
Snack: Apple
Dinner: Six ounces of something like meatloaf that my wife made last night, collard greens left over from last night and 8 oz. of Soy milk.
Exercise: Lifted weights for 48 mins. Avg. heart rate 108 bpm. Max. HR 138 bpm. Did a cool down walk for 5 min. and stretch for 10 min. Stretching after a weight workout is good for the joints and reduce soreness that sometimes follows the day or two afterwards.
I have reduced the time of my weight workouts from 1hr. to 45-50 mins. That means cutting out a few muscle groups. These are always the small groups. I make sure that I work all the large muscles - thighs, glutes(butt), back, and lats. I alternate the small groups I miss every other workout.
The reason I've reduced the time is because at my age longer workouts may be over training. When you work with weights properly you are creating micro tears in the muscle fibers. As part of the body's adaptation process the muscle creates more fibers and repairs the torn ones making them larger. This requires a rest of 1-2 days between workouts. It also requires the correct nutrition and the presence of growth harmones. As we age those growth harmones are not as plentiful as they were when younger. If you over train there is not enough "stuff" to properly repair the muscle and carry on the normal body functions. This can lead to less than optimum muscle growth and fatigue.
Tuesday, February 24, 2009
Entry 2/24/09
Weight: 234.5 lbs Lost 1 lb from yesterday. Most of this is probably glycogen (energy stores) loss, since I worked out last night. It's hard to guess how much fat I lost but taking a stab at it, I would say .25 lbs at the most.
Breakfast: Sausage patty, 2 fried eggs, 2 sugar-free whole grain toast, and coffee with cocoa, sweetener, and creamer. Two fish oil capsules, vitamin, DHEA tablet, Joint Care and Resvinatrol (antioxidants).
Snack: 2 Walnuts, 8 blueberries
Lunch: Grilled chicken thigh and drumstick, grilled vegetables, red beans topped off with cup of pico de gallo and cilantro. Diet coke to drink. I ate at Charro Chicken. If you have one in your neighborhood you should try it.
Went to the doctor and scheduled a physical including an EKG, thyroid and diabetes test. My father, 4 uncles and my Grandfather had Type 2 diabetes so there is a high risk that I will develop it if I don't get the weight off and keep exercising. They never exercised.
Dinner: Ham (6oz), navy beans (1 cup), and collard greens. The canned collard greens that I bought and ate last week were nothing to brag about - they tasted like canned collard greens. My wife bought some "Old Glory" collard greens and they taste almost as good as fresh. I prefer collard greens over turnip greens though I like both.
Exercise: Walked/Jogged 2.33 miles in 36 min. 43 sec. Average Heart Rate was 126 bpm and Max HR was 158 bpm.
This is one of my short courses. The first part starts out downhill for 1/2 mile followed by a couple of up-down grades for the the next half mile. There is 40 yard downgrade after the mile mark. After that is the steepest upgrade of the course for about 50 yards followed by a gentle up grade for about 4/10 mile then a increased up grade for 40 yards. These up grades can really peak out your heart rate if you keep up your pace. The last part of the course is down grade for a good cool down. I do jog short distances during the cool off if I think my heart rate is falling too fast. I prefer these up down courses over a flat track or flat terrain which contains little grade.
Breakfast: Sausage patty, 2 fried eggs, 2 sugar-free whole grain toast, and coffee with cocoa, sweetener, and creamer. Two fish oil capsules, vitamin, DHEA tablet, Joint Care and Resvinatrol (antioxidants).
Snack: 2 Walnuts, 8 blueberries
Lunch: Grilled chicken thigh and drumstick, grilled vegetables, red beans topped off with cup of pico de gallo and cilantro. Diet coke to drink. I ate at Charro Chicken. If you have one in your neighborhood you should try it.
Went to the doctor and scheduled a physical including an EKG, thyroid and diabetes test. My father, 4 uncles and my Grandfather had Type 2 diabetes so there is a high risk that I will develop it if I don't get the weight off and keep exercising. They never exercised.
Dinner: Ham (6oz), navy beans (1 cup), and collard greens. The canned collard greens that I bought and ate last week were nothing to brag about - they tasted like canned collard greens. My wife bought some "Old Glory" collard greens and they taste almost as good as fresh. I prefer collard greens over turnip greens though I like both.
Exercise: Walked/Jogged 2.33 miles in 36 min. 43 sec. Average Heart Rate was 126 bpm and Max HR was 158 bpm.
This is one of my short courses. The first part starts out downhill for 1/2 mile followed by a couple of up-down grades for the the next half mile. There is 40 yard downgrade after the mile mark. After that is the steepest upgrade of the course for about 50 yards followed by a gentle up grade for about 4/10 mile then a increased up grade for 40 yards. These up grades can really peak out your heart rate if you keep up your pace. The last part of the course is down grade for a good cool down. I do jog short distances during the cool off if I think my heart rate is falling too fast. I prefer these up down courses over a flat track or flat terrain which contains little grade.
Monday, February 23, 2009
Entry 2/23/09
Weight: 235.5 Haven't exercised since Thursday.
Breakfast: Peanut butter (2 tablespoons) on 2 slices of Sugar-free whole grain bread, and coffee with cocoa, sweetener and creamer. 1 Fish oil capsule, vitamin, 1 DHEA tablet.
Snack: 12 blueberries. 5 walnuts
Lunch: Turkey (3 oz.) sandwich on sugar-free whole grain bread, tbspn of mayo, lettuce. 6 oz. of skim milk.
Snack: Apple (Jazz)
Dinner: Ham (8 oz.) and cup of navy beans. 8 oz of skim milk.
Snack: 5 walnuts
Exercise: Lifted weights for 55 min. , walked 5 min. and stretched for 10 mins. Avg Heart rate was 108 bpm, and Max HR was 134 bpm. It was hard to keep my heart rate above 112 between sets tonight. The good side is I'm in better shape the bad side is that some people try to do aerobics on weight machines and I can't get on the machine soon enough. They do 30-50 reps then rest 10- 15 seconds and do 30- 50 more reps. While that may techically burn a little more fat its' very little. If they used the time to maximize muscle tear down the resulting growth of muscle will born a lot more fat. If you don't use enough weight so that you are very close to or at total fatigue between 8-15 reps you are not causing the micro tears in your muscle fiber that cause them to grow back bigger and stronger.
Walk, jog or use the stairmaster or eliptical trainer to get your areobic workout in while burning calories. Leave the weights to build up your muscles to remain strong and burn more calories. I do try to move quickly enough between sets to get somewhat of an areobic workout in while I'm lifting weights. But you have to make sure you don't go anareobic because you won't be able to get the maximum muscle work out.
Breakfast: Peanut butter (2 tablespoons) on 2 slices of Sugar-free whole grain bread, and coffee with cocoa, sweetener and creamer. 1 Fish oil capsule, vitamin, 1 DHEA tablet.
Snack: 12 blueberries. 5 walnuts
Lunch: Turkey (3 oz.) sandwich on sugar-free whole grain bread, tbspn of mayo, lettuce. 6 oz. of skim milk.
Snack: Apple (Jazz)
Dinner: Ham (8 oz.) and cup of navy beans. 8 oz of skim milk.
Snack: 5 walnuts
Exercise: Lifted weights for 55 min. , walked 5 min. and stretched for 10 mins. Avg Heart rate was 108 bpm, and Max HR was 134 bpm. It was hard to keep my heart rate above 112 between sets tonight. The good side is I'm in better shape the bad side is that some people try to do aerobics on weight machines and I can't get on the machine soon enough. They do 30-50 reps then rest 10- 15 seconds and do 30- 50 more reps. While that may techically burn a little more fat its' very little. If they used the time to maximize muscle tear down the resulting growth of muscle will born a lot more fat. If you don't use enough weight so that you are very close to or at total fatigue between 8-15 reps you are not causing the micro tears in your muscle fiber that cause them to grow back bigger and stronger.
Walk, jog or use the stairmaster or eliptical trainer to get your areobic workout in while burning calories. Leave the weights to build up your muscles to remain strong and burn more calories. I do try to move quickly enough between sets to get somewhat of an areobic workout in while I'm lifting weights. But you have to make sure you don't go anareobic because you won't be able to get the maximum muscle work out.
Entry 2/22/09
Weight: Didn't weigh. Forgot
Breakfast: Scrambled eggs, sugar-free whole grain toast, teaspoon of strawberry jam, and coffee with creamer, cocoa, sweetener.
Lunch: Turkey sandwich on sugar-free whole grain, tablespoon of mayo, leaf of lettuce, and 8 oz. skim milk.
Snack: Apple (Fuji)
Dinner: Chicken spaghetti, salad with ranch dressing, and 6 oz. milk
Exercise: No exercise today. Between church, The Truth Project and the NASCAR race I didn't have time.
The Truth Project is a 12 week study and last about 2.5 hours per study.
Breakfast: Scrambled eggs, sugar-free whole grain toast, teaspoon of strawberry jam, and coffee with creamer, cocoa, sweetener.
Lunch: Turkey sandwich on sugar-free whole grain, tablespoon of mayo, leaf of lettuce, and 8 oz. skim milk.
Snack: Apple (Fuji)
Dinner: Chicken spaghetti, salad with ranch dressing, and 6 oz. milk
Exercise: No exercise today. Between church, The Truth Project and the NASCAR race I didn't have time.
The Truth Project is a 12 week study and last about 2.5 hours per study.
Saturday, February 21, 2009
Entry 2/21/09
Weight: 235.5 lbs. I normally weigh before I eat breakfast. So that 1/2 lb I gained can be blamed on my wife who served me breakfast in bed this morning. Don't worry, I'll get even with her!
Breakfast: Poached egg, top of a homemade buttermilk biscuit(straight out of Mary B's frozen bag)and 2 cups of coffee with cocoa, sweetener and creamer. Two fish oil capsules, vitamin.
Snack: 12 blueberries. That's all that were left. I need to make a run back to Walmart. I hope they have some more of the good ones. They came from Naturipe of Naples Florida. I don't know if they are grown in Florida but they sure are good. Four years ago I spent a lot of time in Naples. It is wonderful there this time of year.
Went to my 5 yr old Granddaughters first soccer game this morning. She wouldn't play. It was 42 degrees and the wind was gusting up to 40 mph. She may have been the only smart one out there.
Lunch: Chic-fil-la chicken strips (3) and Cole slaw, bottom of 1/4 of my wife's leftover (took the top bread off) sandwich and 1/4 cup of carrott salad. Diet coke to drink. I resisted their homemade style ice cream, peppermint chocolate chip milkshake and lemon ice box pie.....I was so close. I think I have finally shaken that sugar craving I developed over the holidays.
Breakfast: Poached egg, top of a homemade buttermilk biscuit(straight out of Mary B's frozen bag)and 2 cups of coffee with cocoa, sweetener and creamer. Two fish oil capsules, vitamin.
Snack: 12 blueberries. That's all that were left. I need to make a run back to Walmart. I hope they have some more of the good ones. They came from Naturipe of Naples Florida. I don't know if they are grown in Florida but they sure are good. Four years ago I spent a lot of time in Naples. It is wonderful there this time of year.
Went to my 5 yr old Granddaughters first soccer game this morning. She wouldn't play. It was 42 degrees and the wind was gusting up to 40 mph. She may have been the only smart one out there.
Lunch: Chic-fil-la chicken strips (3) and Cole slaw, bottom of 1/4 of my wife's leftover (took the top bread off) sandwich and 1/4 cup of carrott salad. Diet coke to drink. I resisted their homemade style ice cream, peppermint chocolate chip milkshake and lemon ice box pie.....I was so close. I think I have finally shaken that sugar craving I developed over the holidays.
Friday, February 20, 2009
Entry 1/20/09
Weight: 234 lbs Yeah, another pound! I bet that is mostly water and glycogen loss. Not muscle because I've been exercising this week, including weights. Some of it may be brain matter as my wife will attest.
I've found it takes 4 days to spot a trend in FAT loss. If you are daily eating at least 1200 calories for females or 1800 for males on average and exercising at least at a moderate level at least 4 times a week, you're loss in weight over a 4 day period is at least partially fat. Since your scales weigh everything- food ingested, water, glycogen, muscle and fat, measurements around the thighs, hips, waist and neck can be used along with the scales, to more accurately access the amount of fat you are losing.
I know this is off subject but I thought important enough to include here. I just received an email containing a story about a couple in Austin Texas who were involved in an accident. They were rear-ended by a 17 year old teenager who was going 70 at the time of impact. There were no skid marks no evidence of an attempt to avoid the car in front. Phone records indicate she was texting a friend at the time. Folks, generations of people got by just fine without phone texting even cell phones for thousands of years! Some things can wait!
The family before the accident:
The little boy after the accident:
After four hours of brain surgery:
The little boy is going to be fine with no disabilities. The parents and the teenager had minor injuries and are okay. Praise God
Snack: 16 blueberries
I would like to thank everyone for your comments. The information from Phil about "runner stitches" was helpful. And regarding his statement about being in good shape for two old dudes I would have to agree. When I was younger and observing people the age I am now, I never thought that I could be doing the physical things I do now. I'm 61, maybe Phil would share his age with us.:)
Snack: Medium Jazz apple. They are good-sweet/tart taste and very crisp.
Dinner: Two pork chops (maybe the best I've ever had), grilled mixed vegetables (carrots, green beans, cauliflower,broccoli) and iced tea.
Ate with three great friends, brothers and sister in Christ, Laurie, Kyle and their son Kevin. Always pleasant to be with them. They were making a re-run of Home Alone with their other son Jason, who is arriving home from a school trip to D.C. :)
I've found it takes 4 days to spot a trend in FAT loss. If you are daily eating at least 1200 calories for females or 1800 for males on average and exercising at least at a moderate level at least 4 times a week, you're loss in weight over a 4 day period is at least partially fat. Since your scales weigh everything- food ingested, water, glycogen, muscle and fat, measurements around the thighs, hips, waist and neck can be used along with the scales, to more accurately access the amount of fat you are losing.
I know this is off subject but I thought important enough to include here. I just received an email containing a story about a couple in Austin Texas who were involved in an accident. They were rear-ended by a 17 year old teenager who was going 70 at the time of impact. There were no skid marks no evidence of an attempt to avoid the car in front. Phone records indicate she was texting a friend at the time. Folks, generations of people got by just fine without phone texting even cell phones for thousands of years! Some things can wait!
The family before the accident:
The little boy after the accident:
After four hours of brain surgery:
The little boy is going to be fine with no disabilities. The parents and the teenager had minor injuries and are okay. Praise God
Snack: 16 blueberries
I would like to thank everyone for your comments. The information from Phil about "runner stitches" was helpful. And regarding his statement about being in good shape for two old dudes I would have to agree. When I was younger and observing people the age I am now, I never thought that I could be doing the physical things I do now. I'm 61, maybe Phil would share his age with us.:)
Snack: Medium Jazz apple. They are good-sweet/tart taste and very crisp.
Dinner: Two pork chops (maybe the best I've ever had), grilled mixed vegetables (carrots, green beans, cauliflower,broccoli) and iced tea.
Ate with three great friends, brothers and sister in Christ, Laurie, Kyle and their son Kevin. Always pleasant to be with them. They were making a re-run of Home Alone with their other son Jason, who is arriving home from a school trip to D.C. :)
Thursday, February 19, 2009
Entry 2/19/09
Weight: 235 lbs. The one pound loss today is probably mostly due to water and glycogen loss from yesterday. There may be a little fat loss.
For the body to burn fat the body must produce chemicals to convert the fat into energy. When this happens ketones are present in the blood. The ketones are excreted in urine. You can measure these ketones with test strips. When wet with urine, these strips will turn various shades of color. You match the color of the strips to a scale on the bottle to determine how much ketone is in the blood. The only way to lose fat is to burn it. If you are burning fat for energy you will have some ketones in the blood - no way around that fact. I know several people who think ketosis, which is the condition of having ketones in the blood, is a bad thing. They are confusing this with ketoacidosis which is a condition that develops in some people with Type 1 diabetes. That condition is bad for the kidneys. The confusion of ketosis with ketoacidosis is one of the reasons some misinformed people think low carbohydrate diets are bad for you.
Breakfast: 2 oz of Cheddar cheese and 2 slices of sugar-free whole wheat toast. 2 cups of coffee with cocoa, creamer and sweetener. Two fish oil capsules, vitamin and 1 DHEA tablet.
Snack: 12 Blueberries and 1 grape (just because it was there)Cup of Salada green tea
Lunch: Six oz. canned salmon in a salad with Ranch Dressing. Lipton Diet Citrus green tea.
Snack: Medium Apple. Usually eat Fuji but bought some Jazz. They are very good.
Dinner: Grilled chicken salad with Ranch dressing and 2 oz. of grated cheddar cheese. Diet Dr. Pepper to drink.
Exercise; Lifted weight for 54 minutes did a cool down walk for half mile and a 10 minute stretch. Max heart rate 134 bpm average HR 108 bpm. Found out that Fitlynx computer had my wrong email address after they upgraded the software. That is why I haven't been receiving my elephants, locomotives and Statue of Libertys. What???? Stay tuned.
For the body to burn fat the body must produce chemicals to convert the fat into energy. When this happens ketones are present in the blood. The ketones are excreted in urine. You can measure these ketones with test strips. When wet with urine, these strips will turn various shades of color. You match the color of the strips to a scale on the bottle to determine how much ketone is in the blood. The only way to lose fat is to burn it. If you are burning fat for energy you will have some ketones in the blood - no way around that fact. I know several people who think ketosis, which is the condition of having ketones in the blood, is a bad thing. They are confusing this with ketoacidosis which is a condition that develops in some people with Type 1 diabetes. That condition is bad for the kidneys. The confusion of ketosis with ketoacidosis is one of the reasons some misinformed people think low carbohydrate diets are bad for you.
Breakfast: 2 oz of Cheddar cheese and 2 slices of sugar-free whole wheat toast. 2 cups of coffee with cocoa, creamer and sweetener. Two fish oil capsules, vitamin and 1 DHEA tablet.
Snack: 12 Blueberries and 1 grape (just because it was there)Cup of Salada green tea
Lunch: Six oz. canned salmon in a salad with Ranch Dressing. Lipton Diet Citrus green tea.
Snack: Medium Apple. Usually eat Fuji but bought some Jazz. They are very good.
Dinner: Grilled chicken salad with Ranch dressing and 2 oz. of grated cheddar cheese. Diet Dr. Pepper to drink.
Exercise; Lifted weight for 54 minutes did a cool down walk for half mile and a 10 minute stretch. Max heart rate 134 bpm average HR 108 bpm. Found out that Fitlynx computer had my wrong email address after they upgraded the software. That is why I haven't been receiving my elephants, locomotives and Statue of Libertys. What???? Stay tuned.
Wednesday, February 18, 2009
Entry 2/18/09
Weight: 236 lbs I am well on the way to establishing a solid plateau.
Remember your scales are not just weighing fat. In order to lose one pound of fat you need to burn 3,500 calories more than you take in. Generally, it's only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it's physically impossible for all of that to be fat. What you're really losing is water, glycogen, and muscle.
It is supposed to be 72 degrees here today. Good day for a long walk!
Breakfast: Two boiled eggs, two grapes (they were sitting out so I "grazed"), two cups of coffee, cocoa, creamer, and sweetener. Two fish oil capsules, vitamin, 1 DHEA tablet.
Snack: Bowl of Kellogg Special k with 5 oz. of skim milk. Twelve blueberries. I've got to make a run back to WalMart. I hope they have more of those great blueberries.
Lunch: Five oz. Salmon steak (unintentionally cooked in microwave. That's what happens when you don't properly set the defrost setting.) It was good though. I didn't overcook it and browned it in canola oil. Two cups of steamed mixed vegetables (cauliflower, broccoli and carrots) and tspn of margarine. Six oz. of Soy milk.
Snack: Apple and six blueberries
Dinner: Baked chicken 8 oz., salad with ranch dressing, 5 baby carrots and 6 oz. of skim milk.
Exercise: Walked/jogged 2.31 mi in 37 min, 17 sec. including warm up and cool down. Average heart rate was 127 bpm and max was 159 bpm. All per my Garmin Forerunner 405. I don't normally go over 144 bpm but I felt good and full of energy, so I pushed it up a notch. I didn't have shin splints as bad as I usually do when I don't exercise regularly. I shortened by stride, took faster steps and landed slightly more on the front of my foot. It helped. Shin splints are supposed to occur because of the relative weakness of the muscles on the anterior of the lower leg compared to those in the calf. I try to exercise those muscles but its hard for me to pick up weights with my toes. Actually while lying down, I have someone resist while I flex my toes toward my head.
Remember your scales are not just weighing fat. In order to lose one pound of fat you need to burn 3,500 calories more than you take in. Generally, it's only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it's physically impossible for all of that to be fat. What you're really losing is water, glycogen, and muscle.
It is supposed to be 72 degrees here today. Good day for a long walk!
Breakfast: Two boiled eggs, two grapes (they were sitting out so I "grazed"), two cups of coffee, cocoa, creamer, and sweetener. Two fish oil capsules, vitamin, 1 DHEA tablet.
Snack: Bowl of Kellogg Special k with 5 oz. of skim milk. Twelve blueberries. I've got to make a run back to WalMart. I hope they have more of those great blueberries.
Lunch: Five oz. Salmon steak (unintentionally cooked in microwave. That's what happens when you don't properly set the defrost setting.) It was good though. I didn't overcook it and browned it in canola oil. Two cups of steamed mixed vegetables (cauliflower, broccoli and carrots) and tspn of margarine. Six oz. of Soy milk.
Snack: Apple and six blueberries
Dinner: Baked chicken 8 oz., salad with ranch dressing, 5 baby carrots and 6 oz. of skim milk.
Exercise: Walked/jogged 2.31 mi in 37 min, 17 sec. including warm up and cool down. Average heart rate was 127 bpm and max was 159 bpm. All per my Garmin Forerunner 405. I don't normally go over 144 bpm but I felt good and full of energy, so I pushed it up a notch. I didn't have shin splints as bad as I usually do when I don't exercise regularly. I shortened by stride, took faster steps and landed slightly more on the front of my foot. It helped. Shin splints are supposed to occur because of the relative weakness of the muscles on the anterior of the lower leg compared to those in the calf. I try to exercise those muscles but its hard for me to pick up weights with my toes. Actually while lying down, I have someone resist while I flex my toes toward my head.
Tuesday, February 17, 2009
Entry 2/17/09
Weight: 236 lbs.
Breakfast: Two eggs fried in a little canola oil, 2 slices of dry whole wheat toast, cup of coffee with cocoa, creamer, and sweetener. Two fish oil capsules, vitamin, 1 DHEA tablet.
Snack: Twelve Blueberries. (very good antioxidant source)
Lunch: Baked chicken breast, steamed broccoli with teaspoon of margarine, 5 grape tomatoes, 1 slice of whole wheat bread, and 6 oz. of skim milk.
Dinner: Baked chicken thigh and leg, celery sticks, 8 grape tomatoes, and 6 oz. of skim milk.
It's important to remember that the number on the scale isn't the whole key to your fitness. Even thin people are at increased risk of heart disease if they're not active. Exercise helps improve your overall health even if you are at or near your ideal weight.
Exercise: Having said the above....I did nothing today
bacchus became my first follower today! He is a connoisseur of fine wines. Check him out on his site: The Blog Wine Cellar Watch his videos as he samples wine.
Wine in moderation is good for you. Not only does it contain antioxidants, studies are showing that a little alcohol has other health benefits.
Breakfast: Two eggs fried in a little canola oil, 2 slices of dry whole wheat toast, cup of coffee with cocoa, creamer, and sweetener. Two fish oil capsules, vitamin, 1 DHEA tablet.
Snack: Twelve Blueberries. (very good antioxidant source)
Lunch: Baked chicken breast, steamed broccoli with teaspoon of margarine, 5 grape tomatoes, 1 slice of whole wheat bread, and 6 oz. of skim milk.
Dinner: Baked chicken thigh and leg, celery sticks, 8 grape tomatoes, and 6 oz. of skim milk.
It's important to remember that the number on the scale isn't the whole key to your fitness. Even thin people are at increased risk of heart disease if they're not active. Exercise helps improve your overall health even if you are at or near your ideal weight.
Exercise: Having said the above....I did nothing today
bacchus became my first follower today! He is a connoisseur of fine wines. Check him out on his site: The Blog Wine Cellar Watch his videos as he samples wine.
Wine in moderation is good for you. Not only does it contain antioxidants, studies are showing that a little alcohol has other health benefits.
Monday, February 16, 2009
Entry: 2/16/09
Weight: 236 lbs. Opps, I'm paying for yesterday!
Breakfast: Two poached eggs, 2 slices whole wheat toast, 2 cups of coffee with cocoa, sweetener, creamer. 2 fish oil capsules, vitamin, 1 DHEA tablet.
Are you getting enough water?
Your liver converts stored fat to energy. The liver has other functions, but this is one of its main jobs.
Unfortunately, another of the liver's duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. It then can't metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, you're setting yourself up to store fat.
If you haven’t been drinking enough water when you start getting an ample amount each day, you could see a significant weight drop, 3-4 pounds. When you start getting enough water, your body gets rid of the water it was holding onto in your ankles and your hips and thighs, maybe even around your belly. You are excreting much more than you realize. Your body figures it doesn't need to save these stores anymore; it's trusting that the water will keep coming, and if it does, eventually, the flushing (of both the body and the potty) will cease, allowing it to return to a normal life. This is called the "breakthrough point."
In addition, it improves muscle tone. Muscles that have all the water they need contract more easily, making your workout more effective. Muscle is the major calorie burner. I refer to it as the fat burning engine.
You should drink at least 64 ounces a day. Eight 8-ounce glasses amount to about two quarts of water. This is okay for the average person, but if you're overweight, you should drink another eight ounces for every 25 pounds of excess weight you carry. You should also up this if you live in a hot climate or exercise very intensely.
This water consumption should be spread out throughout the day. It's not healthy at all to drink too much water at one time. Try to pick three or four times a day when you can have a big glass of water, and then sip in between. Don't let yourself get thirsty. If you feel thirsty, you're already becoming dehydrated. Drink when you're not thirsty yet.
When you drink all the water you need, you will very quickly notice a decrease in your appetite, possibly even on the first day! If you're serious about becoming leaner and healthier, drinking water is an absolute must. If you're doing everything else right and still not seeing results, this might just be what's missing.
Snack: 15 blueberries. They are really good. Bought them at Walmart. Best I've had in a looooong time. Can't eat blueberries without thinking about my sister, God rest her soul. She loved them. She raised them...had about 5 bushes.
Lunch: 3.5 oz. of sardines. (I can hear it now...yuke!)Sardines are high in omega 3 the good fat. Diet Dr. Pepper
I cover them up with Franks Red Hot cayenne pepper sauce. Sometimes I use green pepper sauce.
Snack: Medium apple
Dinner: Chicken breat, collard greens, grape tomatoes, and Diet Dr. Pepper.
Snack: Bowl of special K with skim milk.
Exercise: 45 minutes of weight. Moderate workout since I have missed working out for a few weeks. Walked half mile as cool down. Stretched for 10 minutes. That's good for the joints and reduces soreness especially if you haven't worked out in a while.
Max heart rate was 137 and average was 112. After each set I wait till my heart rate drops to 110-115 then I do the next set. In the beginning of the workout it drops quickly and I move from one muscle group to the next as soon as possible. When I get to the larger muscle group it takes longer between repetitions for the heart rate to get back down to 115.
Breakfast: Two poached eggs, 2 slices whole wheat toast, 2 cups of coffee with cocoa, sweetener, creamer. 2 fish oil capsules, vitamin, 1 DHEA tablet.
Are you getting enough water?
Your liver converts stored fat to energy. The liver has other functions, but this is one of its main jobs.
Unfortunately, another of the liver's duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. It then can't metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, you're setting yourself up to store fat.
If you haven’t been drinking enough water when you start getting an ample amount each day, you could see a significant weight drop, 3-4 pounds. When you start getting enough water, your body gets rid of the water it was holding onto in your ankles and your hips and thighs, maybe even around your belly. You are excreting much more than you realize. Your body figures it doesn't need to save these stores anymore; it's trusting that the water will keep coming, and if it does, eventually, the flushing (of both the body and the potty) will cease, allowing it to return to a normal life. This is called the "breakthrough point."
In addition, it improves muscle tone. Muscles that have all the water they need contract more easily, making your workout more effective. Muscle is the major calorie burner. I refer to it as the fat burning engine.
You should drink at least 64 ounces a day. Eight 8-ounce glasses amount to about two quarts of water. This is okay for the average person, but if you're overweight, you should drink another eight ounces for every 25 pounds of excess weight you carry. You should also up this if you live in a hot climate or exercise very intensely.
This water consumption should be spread out throughout the day. It's not healthy at all to drink too much water at one time. Try to pick three or four times a day when you can have a big glass of water, and then sip in between. Don't let yourself get thirsty. If you feel thirsty, you're already becoming dehydrated. Drink when you're not thirsty yet.
When you drink all the water you need, you will very quickly notice a decrease in your appetite, possibly even on the first day! If you're serious about becoming leaner and healthier, drinking water is an absolute must. If you're doing everything else right and still not seeing results, this might just be what's missing.
Snack: 15 blueberries. They are really good. Bought them at Walmart. Best I've had in a looooong time. Can't eat blueberries without thinking about my sister, God rest her soul. She loved them. She raised them...had about 5 bushes.
Lunch: 3.5 oz. of sardines. (I can hear it now...yuke!)Sardines are high in omega 3 the good fat. Diet Dr. Pepper
I cover them up with Franks Red Hot cayenne pepper sauce. Sometimes I use green pepper sauce.
Snack: Medium apple
Dinner: Chicken breat, collard greens, grape tomatoes, and Diet Dr. Pepper.
Snack: Bowl of special K with skim milk.
Exercise: 45 minutes of weight. Moderate workout since I have missed working out for a few weeks. Walked half mile as cool down. Stretched for 10 minutes. That's good for the joints and reduces soreness especially if you haven't worked out in a while.
Max heart rate was 137 and average was 112. After each set I wait till my heart rate drops to 110-115 then I do the next set. In the beginning of the workout it drops quickly and I move from one muscle group to the next as soon as possible. When I get to the larger muscle group it takes longer between repetitions for the heart rate to get back down to 115.
Entry 2/15/09
Weight: 235.5 Lbs. Well at least I'm not gaining.
Breakfast: 2 fried eggs in 1/4 tspn of canola oil, 2 slice whole wheat toast, cup of coffee, with cocoa, sweetener and creamer.
Lunch: 3 slices of sausage and cheese pizza, 1 slice pepperoni and cheese, 1 slice of cheese topping only (scraped it off), salad with ranch dressing, diet coke. Hey, it was a birthday party what do you expect. Oh yeah, half piece of cake.
Birthday celebrations in our family are a week long affair. Payton's birthday was last Monday. Meme, mommie, daddy, Kyliegh and I took her to CiCis and they played (kyliegh and Payton). The whole family went to Chuck E. Cheese's yesterday, including great grandparents, great uncle and aunt, three uncles and 1 aunt. Always good to be with family.
Dinner; Fajitas (sour cream, pico de gallo, salsa wrapped in tortillas) and 1 basket of chips and two cups of salsa.
I can't go to Mexican restaurants and expect ot lose weight.
Exercise; Parked as far as I could from the door of church. That's pathetic. While always a good idea to spread physical activity throughout the day whenever the opportunity arises, this alone is not going to do it for me. I'll be glad when it warms up so I can get out and walk regularly. Now that is just an excuse. There is no reason I can't go to the gym and workout. There's weights (it's important to build muscle so more calories will be burned even while resting) and a track there. It's all about motivation and priority. It won't happen untill you and I are committed.
Breakfast: 2 fried eggs in 1/4 tspn of canola oil, 2 slice whole wheat toast, cup of coffee, with cocoa, sweetener and creamer.
Lunch: 3 slices of sausage and cheese pizza, 1 slice pepperoni and cheese, 1 slice of cheese topping only (scraped it off), salad with ranch dressing, diet coke. Hey, it was a birthday party what do you expect. Oh yeah, half piece of cake.
Birthday celebrations in our family are a week long affair. Payton's birthday was last Monday. Meme, mommie, daddy, Kyliegh and I took her to CiCis and they played (kyliegh and Payton). The whole family went to Chuck E. Cheese's yesterday, including great grandparents, great uncle and aunt, three uncles and 1 aunt. Always good to be with family.
Dinner; Fajitas (sour cream, pico de gallo, salsa wrapped in tortillas) and 1 basket of chips and two cups of salsa.
I can't go to Mexican restaurants and expect ot lose weight.
Exercise; Parked as far as I could from the door of church. That's pathetic. While always a good idea to spread physical activity throughout the day whenever the opportunity arises, this alone is not going to do it for me. I'll be glad when it warms up so I can get out and walk regularly. Now that is just an excuse. There is no reason I can't go to the gym and workout. There's weights (it's important to build muscle so more calories will be burned even while resting) and a track there. It's all about motivation and priority. It won't happen untill you and I are committed.
Saturday, February 14, 2009
Entrry 2/14/09
Happy Valentines Day Bean! I love you!
Weight: 235.5 My scales are evidently stuck!
Breakfast: Oatmeal, 2 slices of toast with margarine, 1 cup of coffee with cocoa, creamer, sweetener. Only 1 fish oil capsule(normally take 2 when I consume foods with higher saturated fat, I'll take another later in the day), vitamen, 1 DHEA tablet.
Lunch: Grilled chicken salad with Ranch. Also had 3 french fries and 3 apple slices taken from my grandchildren's leftovers. We went to McDs to let them play. The only thing I like at McDonalds is the coffee, sausage, egg and cheese biscuit or the Deluxe breakfast with sausage. Their sausage is pretty good and its hard to mess up a scrambled egg.
Dinner: Steak and Shrimp, green beans, mushrooms and salad. Had tea to drink. Tt was delicious. The steak had a special seasoning and grilled over mesquite wood. The shrimp was wrapped in bacon and grilled on a kabob. It was so good I even tried to eat the stick. Desert was their Texas Love Bites. A little round moist Chocolate cake with gooey chocolate caramel center and covered with a Chocolate shell.
Bean and I went to "Love and War In Texas" with my sister-in-law and brother-in-law. Brother-n-law had a wild game plate of antelope, quail, and venison sausage. Sister-n-law had a habanero stuffed portabella mushroom. I like spicey but can't go the Habenero level. My limit is when it is so hot I can't taste. She said it wasn't that hot. It was a very pleasant evening.
Brother-in-law would not let us pay without causing a scene. He's a good man. (Not just because he paid for dinner!)
Oh yeah.....had chips and salsa before the meal. Oh well, except for chips and Love Bites I was disciplined. Dosen't matter how one rationalizes it , its all about the calories, no way to fudge.
Snack; Twenty blueberries. I intended to eat only a couple but they were exceptionally good blueberries. Bought them at Walmart. They were much better than the ones I bought at Tom Thumb 3 weeks before. The "don't shop at Walmart" snobs are going to miss out on some very good blueberries. Blueberries contain very high amounts of antioxidant. I try to eat them often when I can find good ones.
Weight: 235.5 My scales are evidently stuck!
Breakfast: Oatmeal, 2 slices of toast with margarine, 1 cup of coffee with cocoa, creamer, sweetener. Only 1 fish oil capsule(normally take 2 when I consume foods with higher saturated fat, I'll take another later in the day), vitamen, 1 DHEA tablet.
Lunch: Grilled chicken salad with Ranch. Also had 3 french fries and 3 apple slices taken from my grandchildren's leftovers. We went to McDs to let them play. The only thing I like at McDonalds is the coffee, sausage, egg and cheese biscuit or the Deluxe breakfast with sausage. Their sausage is pretty good and its hard to mess up a scrambled egg.
Dinner: Steak and Shrimp, green beans, mushrooms and salad. Had tea to drink. Tt was delicious. The steak had a special seasoning and grilled over mesquite wood. The shrimp was wrapped in bacon and grilled on a kabob. It was so good I even tried to eat the stick. Desert was their Texas Love Bites. A little round moist Chocolate cake with gooey chocolate caramel center and covered with a Chocolate shell.
Bean and I went to "Love and War In Texas" with my sister-in-law and brother-in-law. Brother-n-law had a wild game plate of antelope, quail, and venison sausage. Sister-n-law had a habanero stuffed portabella mushroom. I like spicey but can't go the Habenero level. My limit is when it is so hot I can't taste. She said it wasn't that hot. It was a very pleasant evening.
Brother-in-law would not let us pay without causing a scene. He's a good man. (Not just because he paid for dinner!)
Oh yeah.....had chips and salsa before the meal. Oh well, except for chips and Love Bites I was disciplined. Dosen't matter how one rationalizes it , its all about the calories, no way to fudge.
Snack; Twenty blueberries. I intended to eat only a couple but they were exceptionally good blueberries. Bought them at Walmart. They were much better than the ones I bought at Tom Thumb 3 weeks before. The "don't shop at Walmart" snobs are going to miss out on some very good blueberries. Blueberries contain very high amounts of antioxidant. I try to eat them often when I can find good ones.
Friday, February 13, 2009
02/13/09
Weight: 235.5 lbs
Breakfast: Two poached eggs ( No explosion in the Microwave today-took off a couple of seconds of cooking time), two slices of dry whole wheat toast, 2 cups of coffee with cocoa, creamer, and sweetener. Two fish oil capsules, vitamin, 1 DHEA tablet.
The response to exercise is dependent upon level of fitness. More dramatic increases in fitness can occur when fitness is initially low. So if you have been sedentary for a while you'll see major improvement after a couple of weeks of regular exercise (at least 20 minutes, 4-5 times a week)!
Lunch: No lunch today. .... the hurrier I go the behinder I get.
Dinner: Left over Dickies BBQ Brisket and chicken, cole slaw and beans, 6 oz. skim milk....Honey where is the BBQ sauce? You THREW IT OUT!
Breakfast: Two poached eggs ( No explosion in the Microwave today-took off a couple of seconds of cooking time), two slices of dry whole wheat toast, 2 cups of coffee with cocoa, creamer, and sweetener. Two fish oil capsules, vitamin, 1 DHEA tablet.
The response to exercise is dependent upon level of fitness. More dramatic increases in fitness can occur when fitness is initially low. So if you have been sedentary for a while you'll see major improvement after a couple of weeks of regular exercise (at least 20 minutes, 4-5 times a week)!
Lunch: No lunch today. .... the hurrier I go the behinder I get.
Dinner: Left over Dickies BBQ Brisket and chicken, cole slaw and beans, 6 oz. skim milk....Honey where is the BBQ sauce? You THREW IT OUT!
Thursday, February 12, 2009
2/12/09
Weight: 236 lbs.
Going to try and walk today.
I wish I was as dedicated as my friend and brother-in-Christ, Kyle. While consistently walking 4-6 miles a day, through rain, sleet and snow,has not improved his looks or singing; it has helped him control Type 2 diabetes for more than a year now. That is without any medication and as far as I tell no self-discipline in his eating habits. He is an inspiration in more ways than one.
Breakfast: Bowl of oatmeal, slice of whole wheat toast, 4 oz. skim milk. Cup of coffee with creamer, sweetener, and cocoa.
Lunch: No Lunch today. Didn't have time. Not a good idea to skip a meal.
Snack: Medium apple
Dinner: Taco Bueno burrito and taco, diet coke.
Exercise: Walked 2.22 miles in 35 min 52 sec., Avg Speed 3.7 mph, Max spd 4.9 mph, Avg Heart Rate 115, Max HR 143. Measurements by Garmin Forerunner 405.
Good to get in a walk.
Heard a lady on radio talking about chocolate. Milk chocolate doses not have the flavonoids that dark chocolate contains. I use Hershey's cocoa everyday in coffee for the health benefit not for the taste. I try to keep a stock of 70% cocoa bars around also. While I love Dove milk chocolate, it has very small amount of antioxidant benefits compared to dark chocolate. Remember as good as chocolate may be for you, it has calories, that you need to account for- "all things in moderation".
Oxygen Radical Absorbance Capacity is a measure of antioxidant power.
Going to try and walk today.
I wish I was as dedicated as my friend and brother-in-Christ, Kyle. While consistently walking 4-6 miles a day, through rain, sleet and snow,has not improved his looks or singing; it has helped him control Type 2 diabetes for more than a year now. That is without any medication and as far as I tell no self-discipline in his eating habits. He is an inspiration in more ways than one.
Breakfast: Bowl of oatmeal, slice of whole wheat toast, 4 oz. skim milk. Cup of coffee with creamer, sweetener, and cocoa.
Lunch: No Lunch today. Didn't have time. Not a good idea to skip a meal.
Snack: Medium apple
Dinner: Taco Bueno burrito and taco, diet coke.
Exercise: Walked 2.22 miles in 35 min 52 sec., Avg Speed 3.7 mph, Max spd 4.9 mph, Avg Heart Rate 115, Max HR 143. Measurements by Garmin Forerunner 405.
Good to get in a walk.
Heard a lady on radio talking about chocolate. Milk chocolate doses not have the flavonoids that dark chocolate contains. I use Hershey's cocoa everyday in coffee for the health benefit not for the taste. I try to keep a stock of 70% cocoa bars around also. While I love Dove milk chocolate, it has very small amount of antioxidant benefits compared to dark chocolate. Remember as good as chocolate may be for you, it has calories, that you need to account for- "all things in moderation".
Oxygen Radical Absorbance Capacity is a measure of antioxidant power.
Wednesday, February 11, 2009
Entry 2/11/09
Weight: 235.5 Lbs
Breakfast: Scrambled eggs, slice of whole wheat toast, cup of coffee with creamer, sweetener, cocoa. Breakfast is usually the only time I eat bread.
While I'm not on a low carb "diet" I've learned that I can't consume a lot of carbs and keep off the weight. We need to eat something from each food group each day. I try to consume most of my carbs in the morning. Eating simple carbs will cause a rapid increase in blood sugar levels which in turn causes insulin spikes. Excess insulin promotes fat storage and this is something you want to avoid. It’s important that when eating carbohydrates they are of the complex kind like whole wheat.
Lunch: Chicken breast sandwich, 6 oz skim milk.
Dinner: Taco Bueno taco salad. Diet coke. It's close to office and I was in a rush ....losing weight has to be high priority for me to be effective.. It has been slipping in priority for me...a bad habit. At times like this it's good to think about the "better bad choices" eating.
Breakfast: Scrambled eggs, slice of whole wheat toast, cup of coffee with creamer, sweetener, cocoa. Breakfast is usually the only time I eat bread.
While I'm not on a low carb "diet" I've learned that I can't consume a lot of carbs and keep off the weight. We need to eat something from each food group each day. I try to consume most of my carbs in the morning. Eating simple carbs will cause a rapid increase in blood sugar levels which in turn causes insulin spikes. Excess insulin promotes fat storage and this is something you want to avoid. It’s important that when eating carbohydrates they are of the complex kind like whole wheat.
Lunch: Chicken breast sandwich, 6 oz skim milk.
Dinner: Taco Bueno taco salad. Diet coke. It's close to office and I was in a rush ....losing weight has to be high priority for me to be effective.. It has been slipping in priority for me...a bad habit. At times like this it's good to think about the "better bad choices" eating.
Tuesday, February 10, 2009
Entry 2/10/09
Weight: 235.5 lbs It's just so hard for me to lose now without exercising. It's not that I can't. It's just that I'm not motivated enough to eat like I should to compensate for inactivity. Exercise in addition to burning extra calories produces the chemical condition, physically and mentally, that helps us eat right to lose.
I just found out that a High School Classmate of mine is the head of Physical Education at Auburn University-Montgomery. I'll have to buy some of his DVD's. Here is his bio:
Henry N. Williford, Ph.D., FACSM, is the head of the Department of Foundations, Secondary, and Physical Education at Auburn University-Montgomery. A faculty member at Auburn since 1982, Dr. Williford has been designated as a distinguished research professor by his institution. His active professional involvement includes serving as a reviewer for the Medicine and Science in Sports and Exercise editorial board, The Journal of Sports Medicine and Physical Fitness, and ACSMë† Health and Fitness Journal.
Atta boy Hank!
Breakfast: Two poached eggs (1 exploded..need to tweak the power a little), 2 slices of whole wheat with a hint of strawberry preserves and margarine...bet Hank would get on to me about the preserves and margarine. Cup of coffee with cocoa, creamer and sweetener. 2 fish oil capsules, vitamin, 1 DHEA Tablet.
Snack: 3 waluts
Lunch: Grilled Chicken salad at Country Burger. Diet coke. Haven't been to CB in a while. I missed seeing my little friend Gordon who works there. He went to school with my son-in-law. My son-in-law took up time with Gordon in school so Gordon really liked him. Gordon is a swimmer in the Special Olympics. He's trying to raise money to go to Greece to be in the SO games there.He wasn't his cheerful self today...his mom is back in the hospital with heart troubled. I managed to get a smile out of him before I had to leave. Hadn't been to CB in while...wanted to go by and see Gordon today...wonderful how God moves us.
Dinner: Double cheese burger at Wendy's ....Diet coke. Lot on my mind ....I'll eat better tomorrow.
I just found out that a High School Classmate of mine is the head of Physical Education at Auburn University-Montgomery. I'll have to buy some of his DVD's. Here is his bio:
Henry N. Williford, Ph.D., FACSM, is the head of the Department of Foundations, Secondary, and Physical Education at Auburn University-Montgomery. A faculty member at Auburn since 1982, Dr. Williford has been designated as a distinguished research professor by his institution. His active professional involvement includes serving as a reviewer for the Medicine and Science in Sports and Exercise editorial board, The Journal of Sports Medicine and Physical Fitness, and ACSMë† Health and Fitness Journal.
Atta boy Hank!
Breakfast: Two poached eggs (1 exploded..need to tweak the power a little), 2 slices of whole wheat with a hint of strawberry preserves and margarine...bet Hank would get on to me about the preserves and margarine. Cup of coffee with cocoa, creamer and sweetener. 2 fish oil capsules, vitamin, 1 DHEA Tablet.
Snack: 3 waluts
Lunch: Grilled Chicken salad at Country Burger. Diet coke. Haven't been to CB in a while. I missed seeing my little friend Gordon who works there. He went to school with my son-in-law. My son-in-law took up time with Gordon in school so Gordon really liked him. Gordon is a swimmer in the Special Olympics. He's trying to raise money to go to Greece to be in the SO games there.He wasn't his cheerful self today...his mom is back in the hospital with heart troubled. I managed to get a smile out of him before I had to leave. Hadn't been to CB in while...wanted to go by and see Gordon today...wonderful how God moves us.
Dinner: Double cheese burger at Wendy's ....Diet coke. Lot on my mind ....I'll eat better tomorrow.
Friday, February 6, 2009
Entry 2/6/09
Breakfast: 2 boiled eggs, 2 slices of toast, 2cups of coffee with cocoa,creamer and sweetener. 2 fish oil capsules, 1 vitamin,1 Dhea tablet.
Lunch: Grilled chicken breast,vegetables and salad with ranch dressing. Iced Tea. This was at Spaghetti Warehouse where another business networking Meetup occurred The guest speaker was Jeff Crilley a former Channel 4 News reporter in Dallas, who now owns a PR company. His speech was about how to get free advertising. His 16 yr old just wrote a book about how to pay your way through college. He has sold 1100 so far at $20 a piece. I just Googled Jeff and went to his My Space. www.myspace.com/jeffcrilley
Stumbled on this while on Jeff's Space (amazing how we the internet expands our information exponentially, wish it was all good):
The Cross Movie - Arthur Blessitt Movie Trailer
Wow, I just realized that I gave two entities, free advertising! So, that's how it works.
Dinner: Blackened Salmon steak on bed of rice (only ate couple bites of rice), green beans, Broccoli, three mushrooms off wife's plate (perturbed her because I didn't ask. I'll do better next time. Remember honey, pick your battles carefully :)) and iced tea.
Snack: teaspoonful of crunchy peanut butter. I understand that the Salmonella is not in peanut butter itself but in other products that contain it.
I've been invited to Annual Wild Game dinner tomorrow night. It's at a Baptist Church so I'm not sure if that means there will be wild game to eat or if they'll be playing wild games while we eat!
Exercise: None today... will probably walk tomorrow since it is going to be 72 degrees. Sorry if any Kentuckians are reading this. I'll say a prayer for you.. hope you thaw out soon.
Lunch: Grilled chicken breast,vegetables and salad with ranch dressing. Iced Tea. This was at Spaghetti Warehouse where another business networking Meetup occurred The guest speaker was Jeff Crilley a former Channel 4 News reporter in Dallas, who now owns a PR company. His speech was about how to get free advertising. His 16 yr old just wrote a book about how to pay your way through college. He has sold 1100 so far at $20 a piece. I just Googled Jeff and went to his My Space. www.myspace.com/jeffcrilley
Stumbled on this while on Jeff's Space (amazing how we the internet expands our information exponentially, wish it was all good):
The Cross Movie - Arthur Blessitt Movie Trailer
Wow, I just realized that I gave two entities, free advertising! So, that's how it works.
Dinner: Blackened Salmon steak on bed of rice (only ate couple bites of rice), green beans, Broccoli, three mushrooms off wife's plate (perturbed her because I didn't ask. I'll do better next time. Remember honey, pick your battles carefully :)) and iced tea.
Snack: teaspoonful of crunchy peanut butter. I understand that the Salmonella is not in peanut butter itself but in other products that contain it.
I've been invited to Annual Wild Game dinner tomorrow night. It's at a Baptist Church so I'm not sure if that means there will be wild game to eat or if they'll be playing wild games while we eat!
Exercise: None today... will probably walk tomorrow since it is going to be 72 degrees. Sorry if any Kentuckians are reading this. I'll say a prayer for you.. hope you thaw out soon.
Thursday, February 5, 2009
Entry 2/5/09
Breakfast: Bowl of oatmeal, slice of whole wheat toast, 2 cups of coffee with cocoa, sweetener, creamer.
I usually cook the oatmeal, but since my wife just returned to town, I let her do it this morning. I am a very considerate husband. My 5 yr old granddaughter came back to ask for "Meme" how to prepare the oatmeal. I told her 2 cups of oatmeal and 4 cups of water (I add a 1/2 cup of skim milk while cooking also, but thought that might overload Kylie's memory). My instructions were translated to 4 cups of oatmeal. Would you like to come over for a bowl of oatmeal? We have plenty.
I try to eat oatmeal a couple of times a week. It helps lower cholesterol and the chance of colon cancer.
Snack: 3 walnuts
Lunch: 6 oz. Salmon steak fried in tablespoon of Canola oil, steamed broccoli and 7 oz. skim milk.
Exercise: 2 miles in 30 min, 17 sec. 2.22 miles total in 35.22 min. (cool down and part of the time I forgot to stop time after I stopped walking) Peak Heart Rate 147 bpm., Avg HR 118 bpm. My total ascent was 539 ft. and my total descent was 550 ft. That means I am now underground 11 ft.! Guess I over did it. All measurements by the Garmin Forerunner 405. It's really a good idea to have a pulse monitor when exercising especially as we age. While those with a chest band are better you can purchase a wristwatch type that will do the job. Here's one from Body by Jake for $40:
The Forerunner 405 was a gift from my wife and kids. It is 80 percent useful and 20% toy. I love the toy part. Here's a description from the Garmin web site:
Long runs, tempo runs, speed drills. You expect a lot from your body…and from your training gear. Meet Forerunner 405. This GPS-enabled sport watch tracks your training, then wirelessly sends your data to your computer. The ultimate in training technology, its sleek design features a touch bezel that lets you quickly scroll and select features on the run.
Heart Monitor Chest strap
Wrist Device 
Dinner: 2 Pork Chops, 2 bites of hash browns, salad with Ranch dressing, 2 bites of toast, small bite of grits. The wife and I ended up at Waffle House after driving around town for 20 minutes. She went to exercise class and called me on the way home - "I don't want to come in so come out when I blow the horn". Yes ma'am. She was wound up about exercise class and office politics and I thought she had a place in mind as she was driving. As we made different turns I was trying to guess where we were going to eat. When we drove past the turn I thought she would take I eliminated the last place on my list. After driving another 2 blocks, she exclaimed:"Where am I going?" That's when she asked the dreaded question; "Where do you want to go?" Dreaded, because as I go through the 100 places she either rejects them outright or by the inflection of her voice signals that she doesn't want to go there. We finally agreed on a place - Big Easy's, a New Orleans style Bistro. As we walk up to the counter, they announced they closed at 8 o'clock. It was 8:00 and 1 microsecond. In fairness it was 8:05. After agreeing on another place, I was informed that we had just driven by it. Being on a service road, we would have to drive 20 miles to get back to it. We passed by our favorite Mexican place, but I knew I couldn't resist eating two bowls of chips. To shorten the story we ended up at Waffle House.
I usually cook the oatmeal, but since my wife just returned to town, I let her do it this morning. I am a very considerate husband. My 5 yr old granddaughter came back to ask for "Meme" how to prepare the oatmeal. I told her 2 cups of oatmeal and 4 cups of water (I add a 1/2 cup of skim milk while cooking also, but thought that might overload Kylie's memory). My instructions were translated to 4 cups of oatmeal. Would you like to come over for a bowl of oatmeal? We have plenty.
I try to eat oatmeal a couple of times a week. It helps lower cholesterol and the chance of colon cancer.
Snack: 3 walnuts
Lunch: 6 oz. Salmon steak fried in tablespoon of Canola oil, steamed broccoli and 7 oz. skim milk.
Exercise: 2 miles in 30 min, 17 sec. 2.22 miles total in 35.22 min. (cool down and part of the time I forgot to stop time after I stopped walking) Peak Heart Rate 147 bpm., Avg HR 118 bpm. My total ascent was 539 ft. and my total descent was 550 ft. That means I am now underground 11 ft.! Guess I over did it. All measurements by the Garmin Forerunner 405. It's really a good idea to have a pulse monitor when exercising especially as we age. While those with a chest band are better you can purchase a wristwatch type that will do the job. Here's one from Body by Jake for $40:
The Forerunner 405 was a gift from my wife and kids. It is 80 percent useful and 20% toy. I love the toy part. Here's a description from the Garmin web site:
Long runs, tempo runs, speed drills. You expect a lot from your body…and from your training gear. Meet Forerunner 405. This GPS-enabled sport watch tracks your training, then wirelessly sends your data to your computer. The ultimate in training technology, its sleek design features a touch bezel that lets you quickly scroll and select features on the run.
Heart Monitor Chest strap
Wrist Device 
Dinner: 2 Pork Chops, 2 bites of hash browns, salad with Ranch dressing, 2 bites of toast, small bite of grits. The wife and I ended up at Waffle House after driving around town for 20 minutes. She went to exercise class and called me on the way home - "I don't want to come in so come out when I blow the horn". Yes ma'am. She was wound up about exercise class and office politics and I thought she had a place in mind as she was driving. As we made different turns I was trying to guess where we were going to eat. When we drove past the turn I thought she would take I eliminated the last place on my list. After driving another 2 blocks, she exclaimed:"Where am I going?" That's when she asked the dreaded question; "Where do you want to go?" Dreaded, because as I go through the 100 places she either rejects them outright or by the inflection of her voice signals that she doesn't want to go there. We finally agreed on a place - Big Easy's, a New Orleans style Bistro. As we walk up to the counter, they announced they closed at 8 o'clock. It was 8:00 and 1 microsecond. In fairness it was 8:05. After agreeing on another place, I was informed that we had just driven by it. Being on a service road, we would have to drive 20 miles to get back to it. We passed by our favorite Mexican place, but I knew I couldn't resist eating two bowls of chips. To shorten the story we ended up at Waffle House.
Wednesday, February 4, 2009
Entry 2/4/09
Breakfast: 2 poached egg, 2 slices whole wheat toast, 2 cups of coffee with cocoa, creamer, sweetener. I prefer to drink coffee without the cocoa, but cocoa is a good antioxidant and it dilates the blood vessels thereby lowering heart rate. I poach the eggs in the microwave, a tricky proposition without the contraption by wife bought. It has to cups with a top that snaps closed like a waffle iron. If the egg explodes it is contained. I microwave it at 60% power for 1 min 50 sec.. They don't explode. Your microwave will be different. I found that setting by trial and error.
In 1995 I worked at a company that did engineering work for Turbo Chef. Turbo Chef was an oven that used high speed heated air and microwaves to cook food-such as a perfect pizza in 50 seconds. I had trouble controlling my weight there because the food testers where constantly performing cooking test and coming up with the perfect setting for each food. They cooked scrimp, steak, lobster, cakes, pastries, pies, chicken ....every kind of food. The entire facility was filled with the aroma of good food and it had to be eaten or thrown away. I can't stand to see food go to waste.
While writing this I Googled Turbo Chef. Wow they have really grown. I designed microwave feeds and waveguides for them. The guy that invented the oven was a friend of mine, Earl Winkelman, one of the smartest men I know. He, 3 other guys and I co-founded another company in 1973. TC is making residential ovens now. It use only high speed heated air to cook. Looks like they had to take the microwaves out to control the cost. The problem is that while a convectional oven and microwave oven are cheap, the engineering issues make combining the two very expensive, only affordable in a commercial environment. I copied a picture off their web site. 3 is the heated air moving at about 88 ft. per second and 5 is the microwave burst.
Lunch: Ham & cheese on wheat with mayo & mustard and 8 oz. Soy milk.
Snack: 2 walnuts, Medium apple
Dinner: Boston Market 5 oz. turkey breast, creamed spinach, green beans and the top crust off the cornbread. Water with lemon to drink. My bride is home!
In 1995 I worked at a company that did engineering work for Turbo Chef. Turbo Chef was an oven that used high speed heated air and microwaves to cook food-such as a perfect pizza in 50 seconds. I had trouble controlling my weight there because the food testers where constantly performing cooking test and coming up with the perfect setting for each food. They cooked scrimp, steak, lobster, cakes, pastries, pies, chicken ....every kind of food. The entire facility was filled with the aroma of good food and it had to be eaten or thrown away. I can't stand to see food go to waste.
While writing this I Googled Turbo Chef. Wow they have really grown. I designed microwave feeds and waveguides for them. The guy that invented the oven was a friend of mine, Earl Winkelman, one of the smartest men I know. He, 3 other guys and I co-founded another company in 1973. TC is making residential ovens now. It use only high speed heated air to cook. Looks like they had to take the microwaves out to control the cost. The problem is that while a convectional oven and microwave oven are cheap, the engineering issues make combining the two very expensive, only affordable in a commercial environment. I copied a picture off their web site. 3 is the heated air moving at about 88 ft. per second and 5 is the microwave burst.
Lunch: Ham & cheese on wheat with mayo & mustard and 8 oz. Soy milk.
Snack: 2 walnuts, Medium apple
Dinner: Boston Market 5 oz. turkey breast, creamed spinach, green beans and the top crust off the cornbread. Water with lemon to drink. My bride is home!
Tuesday, February 3, 2009
Entry 2/3/09
Breakfast: Bowl of Kellogs Special K with 4 oz. of skim milk, 2 cups of coffee with cocoa, creamer and sweetener.
Snacks: 3 walnuts Cup of coffee with cocoa, creamer and sweetner
Lunch: 6 oz. of Salmon....directly out of the can. Cup of coffee with cocoa, creamer,sweetener.
Snack: 10 walnuts. I was experimenting with roasting them. I eat too many Walnuts. Even though they contain the good fat, Omega 3, it's still fat and represents calories. I could do worse. I could eat a Twinkie.
Dinner: Wanted KFC Chicken but decided to be good and go to Golden Chick and get roasted chicken. After I placed my order the lady informed me that they didn't have roasted thighs. One of my pet peeves is a for a business of any kind to run out of a product. I told her just to give me a refund. I decided to go to KFC after all. That would teach Golden Chick to run out of my food.
Had 2 Original thighs, Cole slaw and just the top crust off a biscuit. Diet Pepsi to drink. That will teach them. I'll gain 5 lbs, go back to GC and tell them it's all their fault.
Saw a man in KFC that looked just like Eddie Murphy in Nutty Professor, forgot the characters name. A lady with one arm came in. Wanted to ask her how she lost her arm but I worry how it makes people feel in those situations.
The reason I'm eating alone is because my bride is in North Carolina, getting my mom situated in her new place. She'll be back tomorrow...yippee...I miss her.
Snacks: 3 walnuts Cup of coffee with cocoa, creamer and sweetner
Lunch: 6 oz. of Salmon....directly out of the can. Cup of coffee with cocoa, creamer,sweetener.
Snack: 10 walnuts. I was experimenting with roasting them. I eat too many Walnuts. Even though they contain the good fat, Omega 3, it's still fat and represents calories. I could do worse. I could eat a Twinkie.
Dinner: Wanted KFC Chicken but decided to be good and go to Golden Chick and get roasted chicken. After I placed my order the lady informed me that they didn't have roasted thighs. One of my pet peeves is a for a business of any kind to run out of a product. I told her just to give me a refund. I decided to go to KFC after all. That would teach Golden Chick to run out of my food.
Had 2 Original thighs, Cole slaw and just the top crust off a biscuit. Diet Pepsi to drink. That will teach them. I'll gain 5 lbs, go back to GC and tell them it's all their fault.
Saw a man in KFC that looked just like Eddie Murphy in Nutty Professor, forgot the characters name. A lady with one arm came in. Wanted to ask her how she lost her arm but I worry how it makes people feel in those situations.
The reason I'm eating alone is because my bride is in North Carolina, getting my mom situated in her new place. She'll be back tomorrow...yippee...I miss her.
Monday, February 2, 2009
Entry 02/2/09
Losing weight is all about motivation. We can have all knowledge about food and exercise but without motivation we're not going to lose weight. The only good thing that can be said about the different "diets" is they may give us temporary motivation. If we think it is an easy way to lose weight, we are excited about doing it. If the diet works it is because it reduces calories to the necessary level to cause the body to burn fat for energy. It is not because it is some miracle discovery. Some foods may tweak our digestive system or our metabolism to slightly increase calories burned but never enough to make a significant difference. In the end it is the amount of calories we consume.
Fat is stored fuel. When we eat, some food is converted into fuel throughout the day for immediate use. If there is more fuel than the body needs for that day, the excess is stored as fat. The reverse happens if there is not enough food consumed. Our body will convert the stored fat into the needed fuel. The unit of measure for the amount of fuel is calories. A pound of fat contains 3500 calories. If we store 3500 calories we gain a pound. If we convert stored fat into 3500 calories we lose a pound. It is that simple. No diet is going to change that. All the diet does is motivate us to consume less calories than we need for fuel each day.
Starvation diets or diets that allow only one food are counter productive. If the diet has less than approximately 1800 calories a day for males or 1200 for females, there may be a quick initial weight loss but then the body starts to consume muscle for energy. Muscle is the fat burning engine. If the diet is continued, the person will finally get discouraged because of low energy or some health issue and discontinue the diet. The weight will come back rapidly because the fat burning engine is smaller. I'm not talking about anorexia here. That is a whole other issue. I'm talking about the normal struggle that most people have with managing their weight.
Breakfast: Boiled egg, slice of whole wheat toast, coffee with cocoa,creamer and sweetener.
Lunch: Ham sandwich with slice of cheese, 8 oz. skim milk
Snack: 3 walnuts.
Dinner: Taco Bueno Nacho Salad and Taco , Diet coke. Not enough motivation to resist the ease and temptation.
Fat is stored fuel. When we eat, some food is converted into fuel throughout the day for immediate use. If there is more fuel than the body needs for that day, the excess is stored as fat. The reverse happens if there is not enough food consumed. Our body will convert the stored fat into the needed fuel. The unit of measure for the amount of fuel is calories. A pound of fat contains 3500 calories. If we store 3500 calories we gain a pound. If we convert stored fat into 3500 calories we lose a pound. It is that simple. No diet is going to change that. All the diet does is motivate us to consume less calories than we need for fuel each day.
Starvation diets or diets that allow only one food are counter productive. If the diet has less than approximately 1800 calories a day for males or 1200 for females, there may be a quick initial weight loss but then the body starts to consume muscle for energy. Muscle is the fat burning engine. If the diet is continued, the person will finally get discouraged because of low energy or some health issue and discontinue the diet. The weight will come back rapidly because the fat burning engine is smaller. I'm not talking about anorexia here. That is a whole other issue. I'm talking about the normal struggle that most people have with managing their weight.
Breakfast: Boiled egg, slice of whole wheat toast, coffee with cocoa,creamer and sweetener.
Lunch: Ham sandwich with slice of cheese, 8 oz. skim milk
Snack: 3 walnuts.
Dinner: Taco Bueno Nacho Salad and Taco , Diet coke. Not enough motivation to resist the ease and temptation.
Sunday, February 1, 2009
Entry 2/1/09
Weight: 235 lbs. Weighed 237 yesterday. Most of the loss is due to hydration level- the day before and today. I walked 1.8 miles yesterday. Exercise flushes out a lot of toxins. Even though I drink a lot of water before during and after I exercise, between the sweat and urine a lot of water comes out of cells and is lost.
Breakfast: Hard boiled egg, slice of wheat toast, coffee with cocoa, creamer and sweetener. 3 walnuts, fish oil capsule.
Lunch: Boston Market 5 oz. turkey breast, cream spinach, green beans, water with lemon. Turkey is a good source of Tryptophan the protein building block of Serotonin. Serotonin gives us a sense of well being and reduces susceptibility to depression. I try to eat it a lot. I find it helps with "emotional eating" - eating to make one feel better... it is a subconscious thing. Their serving of creamed spinach contains 280 calories...that's a lot for a vegetable..but it tastes good... I could do worse.
Breakfast: Hard boiled egg, slice of wheat toast, coffee with cocoa, creamer and sweetener. 3 walnuts, fish oil capsule.
Lunch: Boston Market 5 oz. turkey breast, cream spinach, green beans, water with lemon. Turkey is a good source of Tryptophan the protein building block of Serotonin. Serotonin gives us a sense of well being and reduces susceptibility to depression. I try to eat it a lot. I find it helps with "emotional eating" - eating to make one feel better... it is a subconscious thing. Their serving of creamed spinach contains 280 calories...that's a lot for a vegetable..but it tastes good... I could do worse.
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