Entry 12/22/2008

Weight: 231 lbs.

Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps). For the average fit person, it requires 20 to 30 minutes of continuous aerobic activity with large muscle groups (e.g. Gluteus Maximus and Quadriceps) to burn even 50% fat; fat requires oxygen to burn. Performing a few extra repetitions on a weight training exercise is not significant enough to burn extra fat and may in effect burn less fat.

Breakfast: boiled egg, slice of toast and coffee with cream.

Snack: 2 homemade cookies given in a Tin as Christmas gift.

Lunch: 5 oz. Turkey breast, creamed spinach, green beans and water with lemon.

Dinner: 1000 peanuts (I didn't actually count them), 6 oz steak, sweet potato with butter and marshmallows, salad and tea. Anniversary dinner- on such a night you don't worry about calories.

Entry 12/20/2008

Regular exercise is associated with many health benefits. Increasing physical activity is safe for most people. However, some individuals should check with a physician before they become more physically active. Completion of this questionnaire is a first step when planning to increase the amount of physical activity in your life. Please read each question carefully and answer every question honestly:

Yes	No	1) Has a physician ever diagnosed you with a heart condition and indicated you should restrict your physical activity?
Yes	No	2) When you perform physical activity, do you feel pain in your chest?
Yes	No	3) When you were not engaging in physical activity, have you experienced chest pain in the past month?
Yes	No	4) Do you ever faint or get dizzy and lose your balance?
Yes	No	5) Do you have an injury or orthopedic condition (such as a back, hip, or knee problem) that may worsen due to a change in your physical activity?
Yes	No	6) Do you have high blood pressure or a heart condition in which a physician is currently prescribing a medication?
Yes	No	7) Are you pregnant?
Yes	No	8) Do you have insulin dependent diabetes?
Yes	No	9) Are you 69 years of age or older and not used to being very active?
Yes	No	10) Do you know of any other reason you should not exercise or increase your physical activity?

If you answered yes to any of the above questions, talk with your doctor before you become more physically active. Tell your doctor your plan to exercise and to which questions you answer yes.

If you honestly answered no to all questions you can be reasonably certain you can safely increase your level of physical activity gradually.

If your health changes so you then answer yes to any of the above questions, seek guidance from a physician.

Weight: Didn't weigh today

Breakfast: Late breakfast, which is not good idea. Breakfast is most important meal. You need it to get your metabolism kick started for the day. Had the Protein Lover's breakfast at Poor Richards - four scrambled cheese eggs, sausage and sliced tomatoes. Nibbled on a biscuit with some gravy shared by my wife. She also gave me her leftover ham - about 3 oz. She thinks I'm too thin.

No lunch because of the late breakfast. Drove around all day looking at Assisted Living Homes for my mother. Trying to bring her here to Texas to live.

Dinner: Double cheeseburger and Caesar Salad from Wendy's, that wife brought home after getting her nails done. Not a good choice but it was fast. The Cowgirls played the Baltimore Ravens and I watched it. Wish I had gone out for a better meal!

Snack: Cup of Blue Bell Homemade Vanilla that is on hand for the Granddaughters. Oh the temptations I deal with. Make that 2 cups.

Entry 12/19/2008

Be sure to read the basic of weight loss in the sidebar. Remember- do as I say, not as I do.

Fats and carbohydrates are usually the key targets when reducing calories; however it’s still important to have these in your diet, so when making reductions make sure that you reduce carbohydrates containing simple sugars such as glucose, maltose and sucrose. These are the ones you will find in sweets, cakes, biscuits, white breads and other processed foods. Eating this type of food 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 such as brown rice, root vegetables, whole meal pasta and oatmeal. This will prevent insulin spike and stabilize your blood sugar level.

Weight: 232 lbs. I've got to get back on my regular exercise program. I'm also going to schedule a doctor's appointment to have my thyroid checked. Even when I was exercising and eating correctly I didn't have the energy that I use to have in my younger days. It may be age related but I'm gonna get checked out.

Breakfast: Oatmeal, slice of toast and coffee.

Lunch: Long John Silver number 7 - 2 pieces of fried fish, cole slaw instead of fries, Diet Pepsi. It was quick that's why. A better bad choice.

Snack: 5 cookies with a Hershey's Kiss melted in the middle. I only ate them because chocolate is an antioxidant! A Christmas gift from an associate. His wife made the cookies. At least I didn't eat the whole tin.

Dinner: With my wonderful wife (she resds this blog) . Chili's hot wings and salad, iced tea. Then she drug me to Target and Wal-mart which I hate! Oh. well to keep the peace!

Entry 12/18/2008

Be sure to read the basic of weight loss in the sidebar. Remember- do as I say, not as I do.

Weight: 231 lbs. The Moo-llennium Crunch ice cream last night did me in.

Breakfast: Cup of All-bran with skim milk. Coffe with cream.

Lunch: Turkey breast 5 oz., green beans, creamed spinach and water with lemon. I love Boston Markets creamed spinach. I don't think I have ever had creamed spinach anywhere so I can't compare it to anyone's.

Snack: 5 cherries, 6 walnuts, Green tea

Dinner: Dijon-mushroom chicken breast, red beans, potatoes augraten (I don't recommend eating them and I usually don't)

Exercise: Squats, curls and overhead presses with dumbbell. Very minimal workout

Entry 12/17/2008

Be sure to read the entire sidebar for the basics of weight loss.

Weight: 230.5 lbs.

Breakfast: Boiled egg, cup of All-bran, coffee

Lunch: "Casserole" I had for Dinner last night (see yesterday's post)

Dinner: Turkey sandwich with cheese, mayo and mustard. Light beer.

Snack: Bowl of Blue Bell Moo-llennium ice cream. Chunks of chocolate, caramel, walnuts and pecans. I love it! The wife sabotaged me on this one. She bought a pint the night before. I nibbled on some yesterday but I gave in to the temptation today and had more than I should. Actually it's my responsibility just like it's yours to resist such food. We can't really blame anyone else.

Entry 12/16/2008

Weight: 230.5 lbs. I've gained 6 lbs in the past 4 weeks. That is what lack of exercise will do. At 61 yrs. old, it is much more important for us to exercise since our metabolism slows down as we age. When we stop exercising several things happen. Muscles begin to atrophy (decrease in size). Less calories are burned so we can't get away with eating a few more calories than we should. Additional Endorphins, which help us stay in a good mood, are not made. This makes us susceptible to eating binges which have both a physical and psychological root.

Exercise: Curls and presses with dumbbell

Breakfast: 1 cup of All-Bran and a boiled egg.

Lunch: Stir fried vegetables in Canola oil, 6 ounce boneless chicken breast and one slice of whole wheat bread.

Dinner: Chicken breast, brocolli and brown rice in something like a caserole my wife made. I'll eat anything.

Entry 12/15/2008

Weight: I haven't weighed in a month. I have probably gained about 10 pounds since my lowest weight. Since the weather has turned cooler and the daylight hours shorter, I have fallen off my exercise routine. For me exercise is necessary to maintain the dietary discipline.

I'm not trying to pretend in this blog that I'm different than anyone else when it comes to the weight management struggle. I'm no different the majority of people trying to maintain healthy habits. I know what I should do, but I don't always do it. Each of us is responsible for our own efforts. So please do as I say and not as I do, if you want to be successful maintaining a healthy weight and lifestyle.