Breakfast: Cup of Raisin Bran 6 oz. skim milk, 2 cups of coffee, sweetener and creamer. Only 1 fish oil capsule because I had no fat to eat. Forgot to take my Resvinatrol (antioxidnat) Joint Care
Snack: 2 walnuts
Lunch: Chicken breast Dijon, 1/2 cup of mushrooms, grean beans, Lipton Diet Citrus Flavored Green Tea.
Snack; 3 walnuts, Medium Fuji apple. I use to think a crisp Red Delicious apple was the best but they have really created some good apples, Braebuan, Honey Crisp, and others but I like Fuji the best. The produce manager at Thom Thumb told me they are coming from Chilli and South Mexico now. Thanks to the jet age we can have good fruit year round now.
Dinner: Pigged out. Went to Mexican restaurant, ordered some corn tortillas to eat with the salsa (a better bad choice), but I ate half bowl of chips with salsa (a bad choice) before the tortillas got to the table, Ordered Fajita for two (yes my wife was with me..you don't think I would eat all that by myself do you?), ate them with flour tortillas, sour cream, cheese, Pica de Gallo, salsa. Margarita on the rocks.
If you read through my blogs you'll no doubt notice that I don't eat a lot of carbohydrates. I try to stay away from anything white such as white bread potatoes, rice etc. While I don't eactly follow the Atkins diet I have used it from time to time to jump start my weight loss. I usually eat more carbs than the Atkin plan allows and I don't eat as much fat as the diet allows. Low carb is the best way for me to lose weight these days. Here's another study supporting Low Carb eating:
A low-carbohydrate diet may help treat obesity and diabetes say researchers at UT Southwestern Medical Center. A clinical study found that people on low-carbohydrate diets burn more liver fat than those on low-calorie diets, therefore fighting diseases such as diabetes, insulin resistance and nonalcoholic fatty liver disease.
“Instead of looking at drugs to combat obesity and the diseases that stem from it, maybe optimizing diet can not only manage and treat these diseases, but also prevent them,” said Dr. Jeffrey Browning, assistant professor in the UT Southwestern Advanced Imaging Research Center and of internal medicine at the medical center.
Glucose (a form of sugar) and fat are sources of energy that are metabolized in the liver and used as energy by the body. Glucose can be made from lactate, amino acids or glycerol. Too much fat in the liver can lead to nonalcoholic fatty liver disease (NAFLD) a condition that may affect as many as a third of all American adults. NAFLD is linked to metabolic disorders such as insulin resistance and diabetes. It can also lead to inflammation of the liver, cirrhosis and liver cancer.
Researchers gave overweight or obese patients either a low-calorie or low-carbohydrate diet. After two weeks, they used imaging techniques to analyze what techniques the body used to make glucose.
“We saw a dramatic change in where and how the liver was producing glucose, depending on diet,” said Dr. Browning, the study’s lead author. Those on the low-carbohydrate diet produced more glucose from lactate or amino acids than those on a low-calorie diet. Those on low-calorie diets got about 40 percent of their glucose from glycogen, but those on low-carbohydrate diets got only about 20 percent of their glucose from glycogen. Instead, low-carb dieters burned liver fat for energy.
“Energy production is expensive for the liver,” said Dr. Browning. “It appears that for the people on a low-carbohydrate diet, in order to meet that expense, their livers have to burn excess fat.
Results also indicate that those on low-carbohydrate diets increased the amount of fat burned throughout their entire bodies.
Even though the study wasn’t designed to determine which diets worked best to control weight, patients on the low-carb diet lost almost twice as much weight as those on a low- calorie diet.
Saturday, January 24, 2009
Friday, January 23, 2009
Entry 1/23/09
Weight: 235 lbs. Weighed 233.5 yesterday. I took an antihistomine last night. I've never tracked my weight this close while taking them so I don't know if that causes me to retain water. I'll do some research on that. My scale rounds off every 1/2 lb so it may be that I was on the high end of 233.5 yesterday and the high end of 234.5 today.
Breakfast: 3 strips of Turkey bacon, 2 fried eggs, 2 slices of whole wheat taste. Coffee with creamer, sweetener and tbsp of cocoa, 2 fish oil capsules, multivitamin, Dhea tablet.
Lunch: Grilled chicken thigh and leg, grilled vegetables, beans, pica de gallo and diet coke,
Snack: 8 walnuts. I try to have a healthy snack 2-3 times a day. It keeps the metabolism revved up and reduces the tendency to overeat at meal times. Overeating causes the blood sugar to peak and contributes to Type 2 diabetes if it occurs on a repeated basis. Ideally splitting 3 meals into 6 is the best way to eat but for me it's hard to put into practice on a consistent basis. I eat a lot of walnuts, more than I should, because I like them and they are an excellent source of omega 3. The fat in them reduces my appetite. Even though omega 3 is the good fat it is still fat and has calories. You must account for them in your daily total.
Dinner: 6 oz. blackened grilled salmon on rice (I ate only a teaspoon of rice), steamed broccoli and green beans. Iced tea with sweetener to drink.
Exercise: Was going to the gym and lift weights but I forgot to bring my shoes. I'll do it tomorrow. I'm really trying to get a workout in every other day.
Breakfast: 3 strips of Turkey bacon, 2 fried eggs, 2 slices of whole wheat taste. Coffee with creamer, sweetener and tbsp of cocoa, 2 fish oil capsules, multivitamin, Dhea tablet.
Lunch: Grilled chicken thigh and leg, grilled vegetables, beans, pica de gallo and diet coke,
Snack: 8 walnuts. I try to have a healthy snack 2-3 times a day. It keeps the metabolism revved up and reduces the tendency to overeat at meal times. Overeating causes the blood sugar to peak and contributes to Type 2 diabetes if it occurs on a repeated basis. Ideally splitting 3 meals into 6 is the best way to eat but for me it's hard to put into practice on a consistent basis. I eat a lot of walnuts, more than I should, because I like them and they are an excellent source of omega 3. The fat in them reduces my appetite. Even though omega 3 is the good fat it is still fat and has calories. You must account for them in your daily total.
Dinner: 6 oz. blackened grilled salmon on rice (I ate only a teaspoon of rice), steamed broccoli and green beans. Iced tea with sweetener to drink.
Exercise: Was going to the gym and lift weights but I forgot to bring my shoes. I'll do it tomorrow. I'm really trying to get a workout in every other day.
Thursday, January 22, 2009
Entry 01/22/09
Weight: 233.5 lbs Weighed 234 yesterday
Breakfast: Cup of All Bran with 4oz. skim milk, cup of coffee with creamer, sweetener and tspn of cocoa. Only 1 fish oil capsule. If I eat a very low fat breakfast, I only take one fish oil with breakfast. I take the other capsule at lunch, when I usually eat something with fat in it.
I haven't mentioned in my recent blogs that I also take a DHEA tablet each morning. The research is mixed on DHEA. Natural DHEA levels decrease as we get older. I haven't read anything that suggest any negative results of supplementing it. Some studies suggest it increases the testosterone levels which helps in muscle growth and reduces susceptibility to depression. When I run out of my present supply I probably won't replace it unless I notice a significant difference.
Snack: 5 walnuts.
Lunch: 3 oz turkey sandwich with slice of American cheese, 1 oz sharp cheddar cheese, tbsp of mayo, mustard on whole wheat bread. 6 oz. skim milk.
Dinner: Chicken breast fried in Canola Oil, steamed vegetables, slice of whole wheat with margarine (better to leave off the margarine if you can).
Breakfast: Cup of All Bran with 4oz. skim milk, cup of coffee with creamer, sweetener and tspn of cocoa. Only 1 fish oil capsule. If I eat a very low fat breakfast, I only take one fish oil with breakfast. I take the other capsule at lunch, when I usually eat something with fat in it.
I haven't mentioned in my recent blogs that I also take a DHEA tablet each morning. The research is mixed on DHEA. Natural DHEA levels decrease as we get older. I haven't read anything that suggest any negative results of supplementing it. Some studies suggest it increases the testosterone levels which helps in muscle growth and reduces susceptibility to depression. When I run out of my present supply I probably won't replace it unless I notice a significant difference.
Snack: 5 walnuts.
Lunch: 3 oz turkey sandwich with slice of American cheese, 1 oz sharp cheddar cheese, tbsp of mayo, mustard on whole wheat bread. 6 oz. skim milk.
Dinner: Chicken breast fried in Canola Oil, steamed vegetables, slice of whole wheat with margarine (better to leave off the margarine if you can).
Wednesday, January 21, 2009
Entry 1/21/08
Weight: 234 lbs. weighed 235 yesterday. Most of that 1 lb was probably water since I exercised for an hour last night.
How we eat is the most important thing in weight management. However exercise is not far behind in the rank of importance. The extra calories burned are only part of the benefit. The chemical changes in the blood will suppress appetite for up to six hours, improve our mood and help us control the subconscious urge to eat as an emotional crutch. Adrenaline the "fight or flight" chemical can cause tension and stress. During regular exercise adrenaline can be converted into energy; it is used as a fuel and burned up along the way. Exercise produces a natural 'high' caused by the brain's secretion of endorphins - morphine-like chemicals that help combat pain and stress. Endorphins give you a healthy sense of wellbeing. The muscle we produce by exercising burns more calories even while we rest. It is almost impossible for me to manage my weight without exercising.
Breakfast: 4 strips of Turkey bacon, 2 fried eggs and 2 slices of sugar-free dry whole wheat toast. 2 cups of coffee with creamer and sweetener and tblsp of cocoa. Two capsules of fish oil (omega 3 --the good fat) Centurim Senior Multivitamin, DHEA tablet, Resvinatrol (antioxidant-makers claim "equals 26 glasses of red wine"), Joint Care (contains MSM, Glucosamine, Chondroitin, and Collagen). MSM, Glucosamine,and Chondroitin are relatively new on the scene for treating joint care. I took collagen alone in the form of Knox Gelatin since the late eighties and had great results. I had to take it daily for 3 months before the pain from some old football injuries went away. I wouldn't think of not including it for joint care supplement. Few products contain all four of the chemicals so make sure collagen is included or take collagen by itself (Knox Gelatin- not the most pleasant thing to ingest).
Lunch: 6 oz. of Honey Boy Pink Salmon Packed in water - straight out of the can! I am not a gourmet cook and besides I think it taste good and its fast! Mix with an egg and a few cracker crumbs and fry to make salmon patties if you like that better. Bowl of salad with Ranch dressing. Diet Fresca
Snack: 4 walnuts. Walnuts are not my favorite nut but they are an excellent source of omega 3 the good fat and they also add some bulk to your diet. I have acquired a better taste for them over the past year. 16 oz. of Lipton Diet Citrus Flavored Green Tea.
Dinner: 1 slice of Thom Thumb Pizza with sausage, pepperoni, mushroom, olives and cheese. 2 slices of topping only. I just scrap it off and eat. When I go to CiCi Pizza or Pizza Hut I order a crustless pizza. They put the topping in a tin and cook it. I usually eat a slice of regular pizza with it. That is a "better bad choice".
Snack: Half slice of pizza and 3 walnuts.
How we eat is the most important thing in weight management. However exercise is not far behind in the rank of importance. The extra calories burned are only part of the benefit. The chemical changes in the blood will suppress appetite for up to six hours, improve our mood and help us control the subconscious urge to eat as an emotional crutch. Adrenaline the "fight or flight" chemical can cause tension and stress. During regular exercise adrenaline can be converted into energy; it is used as a fuel and burned up along the way. Exercise produces a natural 'high' caused by the brain's secretion of endorphins - morphine-like chemicals that help combat pain and stress. Endorphins give you a healthy sense of wellbeing. The muscle we produce by exercising burns more calories even while we rest. It is almost impossible for me to manage my weight without exercising.
Breakfast: 4 strips of Turkey bacon, 2 fried eggs and 2 slices of sugar-free dry whole wheat toast. 2 cups of coffee with creamer and sweetener and tblsp of cocoa. Two capsules of fish oil (omega 3 --the good fat) Centurim Senior Multivitamin, DHEA tablet, Resvinatrol (antioxidant-makers claim "equals 26 glasses of red wine"), Joint Care (contains MSM, Glucosamine, Chondroitin, and Collagen). MSM, Glucosamine,and Chondroitin are relatively new on the scene for treating joint care. I took collagen alone in the form of Knox Gelatin since the late eighties and had great results. I had to take it daily for 3 months before the pain from some old football injuries went away. I wouldn't think of not including it for joint care supplement. Few products contain all four of the chemicals so make sure collagen is included or take collagen by itself (Knox Gelatin- not the most pleasant thing to ingest).
Lunch: 6 oz. of Honey Boy Pink Salmon Packed in water - straight out of the can! I am not a gourmet cook and besides I think it taste good and its fast! Mix with an egg and a few cracker crumbs and fry to make salmon patties if you like that better. Bowl of salad with Ranch dressing. Diet Fresca
Snack: 4 walnuts. Walnuts are not my favorite nut but they are an excellent source of omega 3 the good fat and they also add some bulk to your diet. I have acquired a better taste for them over the past year. 16 oz. of Lipton Diet Citrus Flavored Green Tea.
Dinner: 1 slice of Thom Thumb Pizza with sausage, pepperoni, mushroom, olives and cheese. 2 slices of topping only. I just scrap it off and eat. When I go to CiCi Pizza or Pizza Hut I order a crustless pizza. They put the topping in a tin and cook it. I usually eat a slice of regular pizza with it. That is a "better bad choice".
Snack: Half slice of pizza and 3 walnuts.
Tuesday, January 20, 2009
Entry 01/20/09
Weight: 235 lbs.
Breakfast: Four slices of Turkey bacon, 2 fried eggs, 1 slice of cheese toast, 2 cups of coffer with creamer & sweetener. 2 capsules of fish oil, Centrum Senior multivitamin, Resvinatrol (antioxidant) and Joint Care (sometimes I don't mention them but I usually take these supplements every morning).
Lunch: Turkey sandwich made with 3 oz. Turkey, tablespoon of mayonaise & mustard, green salad with tablespoon of Ranch dressing and a diet Fresca.
Dinner: Green salad with chicken breat and Ranch dressing. Had Lipton Diet Citrus flavored Green Tea. Ate late which is not good idea for weight management. The reason I ate late was because I went to the gym and worked out.
Exercise: Lifted weights for 45 minutes, with a 5 minute warm up and 15 min. cool down walk and stretch. Always stretch after working with weight. It not only improves flexibility but will reduce soreness in the following days. My Garmin Forerunner 405 record 139 beats per minute peak heart rate and an average 109 bpm. As I've mentioned before 103 bpm is the lower end of the fat burning range for me with 119 bpm the upper end. Weight lifting can be an aerobic workout if you move from exercise to exercise quickly. This can compromise your muscle gain because you can't max out the lifted weight. I compromise by letting my pulse rate fall to 112 bpm before starting the next exercise.
Breakfast: Four slices of Turkey bacon, 2 fried eggs, 1 slice of cheese toast, 2 cups of coffer with creamer & sweetener. 2 capsules of fish oil, Centrum Senior multivitamin, Resvinatrol (antioxidant) and Joint Care (sometimes I don't mention them but I usually take these supplements every morning).
Lunch: Turkey sandwich made with 3 oz. Turkey, tablespoon of mayonaise & mustard, green salad with tablespoon of Ranch dressing and a diet Fresca.
Dinner: Green salad with chicken breat and Ranch dressing. Had Lipton Diet Citrus flavored Green Tea. Ate late which is not good idea for weight management. The reason I ate late was because I went to the gym and worked out.
Exercise: Lifted weights for 45 minutes, with a 5 minute warm up and 15 min. cool down walk and stretch. Always stretch after working with weight. It not only improves flexibility but will reduce soreness in the following days. My Garmin Forerunner 405 record 139 beats per minute peak heart rate and an average 109 bpm. As I've mentioned before 103 bpm is the lower end of the fat burning range for me with 119 bpm the upper end. Weight lifting can be an aerobic workout if you move from exercise to exercise quickly. This can compromise your muscle gain because you can't max out the lifted weight. I compromise by letting my pulse rate fall to 112 bpm before starting the next exercise.
Monday, January 19, 2009
Entry 1/19/09
Weight: 236.5 It takes at least four days to spot a trend in weight. This is for all the reasons I have mentioned in previous entries - change in hydration levels, change in muscle vs fat mass, weight of food eaten etc. It appears I'm holding steady. I have been sick off and on for the past weeks. With my two granddaughters living with us and bringing home every germ and virus from the daycare center, we've had more sickness in the house this season than I can remember. Hydration levels really fluctuate when you have the flu or cold. It is important to consume a lot of liquids. If you're not eating much I would suggest a sports drink to keep the electrolytes balanced. I prefer Powerade over Gatorade because Powerades contains less sodium and more potassium. If you monitor your nutrition closely you'll find that you get plenty of sodium from the food you eat. I usually get more than my limit everyday.
Breakfast: Three strips of Turkey bacon, 2 scrambled eggs (started out as fried but I have not mastered the art of the Waffle House flip. Some of the yolk went on the burner)2 slices of sugar free whole wheat toast, 2 cups of coffee with tablespoon of cocoa sweetener and creamer and 2 fish oil capsules. Cocoa is a great antioxidant and it produces nitrous oxide in the blood causing them to dilate, which result in lowered blood pressure and pulse rate. Also improves the mood. Ever had nitrous oxide at the Dentist?
Snack: 2 Walnuts 6 oz. skim milk
Lunch: Baked chicken thigh, leg and 2 oz. of breast. Diet Fresca.
Snack: 2 Walnuts
Dinner: Twelve lemon pepper chicken wings, celery and carrot sticks with bleau cheese dressing. Diet Fresca
Breakfast: Three strips of Turkey bacon, 2 scrambled eggs (started out as fried but I have not mastered the art of the Waffle House flip. Some of the yolk went on the burner)2 slices of sugar free whole wheat toast, 2 cups of coffee with tablespoon of cocoa sweetener and creamer and 2 fish oil capsules. Cocoa is a great antioxidant and it produces nitrous oxide in the blood causing them to dilate, which result in lowered blood pressure and pulse rate. Also improves the mood. Ever had nitrous oxide at the Dentist?
Snack: 2 Walnuts 6 oz. skim milk
Lunch: Baked chicken thigh, leg and 2 oz. of breast. Diet Fresca.
Snack: 2 Walnuts
Dinner: Twelve lemon pepper chicken wings, celery and carrot sticks with bleau cheese dressing. Diet Fresca
Sunday, January 18, 2009
Entry 1/18/09
Weight: I broke the scale! Seriously the battery went dead. I'm hoping that in some way that the low battery caused an erroneous reading yesterday.
Breakfast: Bowl of oatmeal, slice of toast with margarine, 2 cups of coffee with half & half and sweetener. Ten Blueberries
Snack: 10 blueberries
Lunch: Baked chicken drumstick and thigh, Salad with ranch dressing, diet Dr. Pepper
Snack; Medium apple
Dinner: Kentucky Fried chicken original leg and thigh, green beans, cole slaw and 8 oz. skim milk.
Snack 4 walnuts
Breakfast: Bowl of oatmeal, slice of toast with margarine, 2 cups of coffee with half & half and sweetener. Ten Blueberries
Snack: 10 blueberries
Lunch: Baked chicken drumstick and thigh, Salad with ranch dressing, diet Dr. Pepper
Snack; Medium apple
Dinner: Kentucky Fried chicken original leg and thigh, green beans, cole slaw and 8 oz. skim milk.
Snack 4 walnuts
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