Psychotraumatology -- PTSD

Discussions in psychotraumatology in the management of PTSD focus on the importance of diet -- the ritual of meals/eating -- and the efficacy of using large muscle groups to metabolize the physiological end products of stress and anxiety.

This works for diabetes too.

Friday, December 24

12/27/2010 IS WEEK 9

45 Min. walk, west waterfront.

Weather is deteriorating, cold, wet, windy. "Diet creep" -- eating to soothe, and at 238 lbs. We need to get remotivated.

Walk, 45 min.

Same as yesterday, 45 min. walk west on the waterfront. Scattered clouds, intermittent showers.

45 Min.

45 Min. more or less. West end waterfront, walking. Boring, but it breaks up the day.

OK -- Back At It

WEEK 8

About 50 min. walk east -- down to 12th. and look at the fire. We're doing OK. Walked the hill on Bond St. first and then back on the waterfront. Seems like the back issues resolve if I break up the walk w/ some variety: stairs, stop and pet the dogs . . .

Let's try consistent, and let's try not to overdo.

Weather was decent, but I should haul out some rain pants for the storms.

237.8 lb. this morning.

Slip Sliding Away --

Saturday. It's been about a dozen days since any walking/riding. Rain, wind, wet, damp, cold -- and I suppose a bit over-done too. Difficult to exercise outside when it's cold and stormy.

We could, I suppose, view this as a "recovery" period and move forward. It's raining right now. Ick.

Nobody Reads This Stuff

12/13/2010 IS WEEK 7

Wet & Windy

45 min. walking, west along river. Road trip yesterday was disastrous on the diet, could have been worse. "Don't fall off the wagon." M. Raynes . . .

We'll just keep up the exercise and get back on track.

Beach Cruiser

12/6/2010 IS WEEK 6

55 min. Beach Cruiser along the waterfront. We're riding faster. Bucking headwind going out (east) and then tailwind back to the bridge. Then west to the end of the trail and buck wind back to the bridge.

Good "interval" sequence on work load, legs are working hard against the head wind. Yesterday's ride was coming back against the wind and hard work.

Windy Ride

Dead Lift -- 45 lb plates, 7' Olympic bar (20 kg. 44.1 lbs.) -- 134 lbs. 5 reps, three sets w/ rest/recovery. We're sneaking up on the weight work. I need to set out a routine, some time, and some objectives.

45 min. beach cruiser ride from Battery Russel. Very windy! Objective here is to do longer rides. I may grab the mt. bike for this, could have used some gears in the wind.

Wt. at 237.xx . . . It goes up and down. Diet is back on track.

Walk & Bike

50 min. walk, west along the waterfront. Then I needed to go to the bank and so got out the beach cruiser for another couple 15 min. rides. About 1 hr. 15 or 25 min. all told. Bright and clear, crisp -- mid 40's.

We walked out along the point, broken terrain helps w/ the stiff back. The ride later also helps the back. It's a "posture" issue -- "lordosis." Stretches would help, and there are resources online.

236.0 lbs this morning. We pulled in another belt notch!

Walking Faster Now

45 min. Walking along waterfront west. We're doing the same route, only faster. Overcast, warm, not raining.

Wet, Stormy, Foul -- But Not Cold

45 min. walk -- past 11th. St. Pier and up to Commercial, along Bond. Back still gets stiff. We're working to get the diet back on track. 237.4 this AM. 44%

Longer Walk

WEEK 5

Raining, damp, but warm. 1 hr. walking along the waterfront, west. At the end of the path I ambled through the brambles down to the water, around the end of Smith Point. I think the broken ground, irregular terrain helps exercise the back. No stopping for the stiff lower back. Feels pretty good, and looking forward to extending this walk regularly. An hour seems a good outing. And I'm gradually transitioning from "a walk" to some exploration. Less boring! An option here would be to get out to the Observation Deck on the South Jetty -- irregular terrain, and more to see.

Weight seems to have hit a plateau at 239 lbs. 45% fat. I need to get the diet back on track.

Clear & Cool

40 min. walking west on waterfront. Same distance, but I'm getting faster. Back still gets stiff, but it's manageable. I need to work on the weights at home, strengthen the back.

Broken Skies, Scattered Showers

45 min. walking west along the waterfront. I sneaked it in during a clearing. My back still gets stiff.

Chili (beef/pork) that I added to the beans is begging to be eaten up. Maybe I should hand some off to 3 Cups and other neighbors. I'm betting I have at least a gallon.

Warmer Now! --> ONE MONTH <--

40 -- 45 min. Waterfront east to 11th St. Pier and return along Commercial/Bond streets w/ some hills. Back gets stiff, but remedied w/ flexing, stretches.

Warmer weather, we're back to mid 40's and scattered rain.

More Cold

45 min. walking south along the waterfront. Cold, cold, cold! Back stiffness improving. Stretching and warming up relieves the pain entirely.

COLD!

WEEK 4

Really cold . . . frozen ground. We had a dusting of snow, and the coast range is powder coated.

45 min. walking along the waterfront, south to the end of the walk, out by the boat yard. Parka, hat, gloves. My legs got cold in polar-fleece pants.

Weight is down and exercise up, the system is able to manage a "regular" diet w/o a lot of counting and obsession. We're keeping the carb load reasonable and so can manage smoothies in the morning -- lots of yogurt.

238.8 lb.

Fish oil caps -- 1200 mg., two in the AM, one in the PM. Dave says "read the label" and look for DHA and EPA." -- Omega-3 components EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) DHA and EPA for these is 720 mg. "Nature Made" brand.

Spend the extra $$$ and buy the sardines in olive oil!

Salmon, mackerel, herring -- Omega fish. Not farm raised!

http://findarticles.com/p/articles/mi_m0NAH/is_4_33/ai_100732358/

How to shop for heart-healthy fish: one of the smallest fish in the sea packs the biggest benefit for your heart. Here's how to reel in this little guy and other great catches

Sat. 11-20-10 Beach cruiser, 50 min. along the waterfront.

Week 3

30 min. spin bike, easy pace, no heart rate monitor.

239.6 lbs. 44% fat (Down 10 lbs and 5%)

moderating portion intake, banana for breakfast, scone. Scone later for lunch. Large salad w/ tuna or fish/veggies for dinner. Pear for snack.

Longer Walking!

Yesterday (Tuesday), I cleared out the garage, set up for weight training. I also tried a "dead lift" -- snatch and clean, then behind the back triceps curl w/ 60# on a curly bar. Bar may weigh 20# ??? At any rate, about three reps, one set. Then I'm pretty much done.

Pouring rain today (Wednesday). I walked 40 min. along waterfront, and then back along Commercial and Bond streets -- with a moderate incline to get the heart rate/breathing up to speed. Back gets tight, but it's mediated by some stretching. The weight work should address this issue along w/ losing some poundage.

I get stressed, and then get motivated. "Keep an eye on objectives and find a middle path."

No Back Pain!

WEEK 3

40 min. walking on Waterfront. Walk down to get mail (10 min.). I was able to walk farther, faster. No need to stop for the back ache. I stopped a couple times for stretches, but they weren't necessary to keep walking. At one point on the return I forgot about my back tightness altogether.

Once past this back pain hurdle, I'm able to walk farther, longer. Now we're looking forward to walks on the beach at the So. Jetty. Also, bicycle (road-bike) and kayaking. Ad hoc, spontaneous activity / exercise.

We're also hauling out, dusting off the weight room:



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FREEDIETING.COM/WEIGHT LOSS
http://www.freedieting.com/weight_loss_guide.htm

Here's the trick - we are all unique. Different physical characteristics, different genetics. This is why each of us will have to do slightly different things to get the fat loss going. Be prepared for a long-term commitment, a belief in change, and a new lifestyle.

You can do it. Say goodbye to being a victim. Small step by small step, you can achieve your goals. You may trip up, you may have setbacks - but remember - failure isn't fatal !

Less Back Pain!

Waterfront walking, 30 min. Less back pain. It's not stopping me now, and I don't need to stretch to continue walking. I've extended the walk by maybe another 1/3 mile.

Diet moderating, I'm keeping a better maintenance/balance, more variation, less obsessed.

240.8 lbs. 45% -- I really want to break the 240 lb. barrier! Let's shoot for Wednesday, November 17.

Waterfront, Clear and Cool

55 min. cruiser on the waterfront path. Cooler and clear. Moderating the diet -- working to keep an even keel rather than binge/fast. We can eat well if we skip refined and processed. Portions for me need to be filling, and that means veggies. It works for me.

241.6 lb. and 44% fat.

Veterans Day

"Thank you for your service."

"Trust me! It wasn't my idea."

241.6 lb. 45%, 50 min. on the beach cruiser along the waterfront.

Small portion smoothie this morning. I'm adding more yogurt, cutting back on OJ. I can have the "non sugar" scones at 3 Cups (Ham & Cheese, not Choc. Maple Frosted Pecan).

Now I'm wrestling w/ the idea of re-membershiping CostCo, because they have some items I can't get elsewhere locally. And they sell gas.

I HATE CostCo

I took a day off from walking/exercise yesterday. Today I walked down to get the mail, which is a steep grade and 15 min. I may ride the spin bike in front of the TV later.

We need REGULAR exercise, not extreme exercise. I've lurched from "couch potato" to "training for the Tour de France." We need to find the middle path.

We're revising our diet perspectives:

I can eat a "reasonable/balanced" diet.

15 gr. carb is an "exchange." I get 58 gr. carb per meal -- more or less. Diet needs to be a balance of carbs, proteins, fats. Fats should be unsaturated like avocado and olive oil, olives. Fish is the "good protein" -- low fat, high in Omega 3. Leafy veggies, tomatoes, cruciferous, are good choices.

Diet guides emphasize portion control and eating nutritious foods rather than junk bombs.

I was 241.8 and 44% this morning.

Monday -- Two Weeks Out On The "Re-Group"

WEEK 2

Walking, 35 min. Some cursory warm-up, stretches. I'm still getting stiff in the back but less so. Trying to get more balance in the diet, not quite so "radical no-carb" obsessive. Dr. Judy counsels "balance" of carbs, proteins, fats.

I was 242.xx lbs. 46% fat this morning. That's about 111 lbs. of fat. We're headed the right direction.

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Balanced Diet --

Remember that it will take a while to learn how to adjust to the changes in your diet and lifestyle after a diabetes diagnosis. With practice and help, you can have a satisfying diet and keep your blood sugar under control, too.

Glucose Control - Diabetic Diet

http://www.lifeclinic.com/focus/diabetes/diet.asp

If you've been diagnosed with diabetes, your doctor has probably mentioned that you should pay careful attention to nutrition and diet as part of your treatment program. Nutrition experts say that there is no one diet for diabetes, but people with diabetes should follow the nutrition guidelines in the Food Pyramid, while paying special attention to carbohydrate intake. People with diabetes should also eat about the same amount of food at the same time each day to keep blood sugar levels stable.

Getting Started With Nutrition Treatment
If you've never attempted to eat a healthy, well-balanced diet before your diabetes diagnosis, it can be difficult to know where to get started. Try these tips from the American Dietetic Association:

* Eat more starches such as bread, cereal, and starchy vegetables. Aim for six servings a day or more. For example, have cold cereal with nonfat milk or a bagel with a teaspoon of jelly for breakfast. Another starch-adding strategy is to add cooked black beans, corn or garbanzo beans to salads or casseroles.
* Eat five fruits and vegetables every day. Have a piece of fruit or two as a snack, or add vegetables to chili, stir-fried dishes or stews. You can also pack raw vegetables for lunch or snacks.
* Eat sugars and sweets in moderation. Include your favorite sweets in your diet once or twice a week at most. Split a dessert to satisfy your sweet tooth while reducing the sugar, fat and calories.

Soluble fibers are found mainly in fruits, vegetables and some seeds, and are especially good for people with diabetes because they help to slow down or reduce the absorption of glucose from the intestines. Legumes, such as cooked kidney beans, are among the highest soluble fiber foods. Other fiber-containing foods, such as carrots, also have a positive effect on blood sugar levels. Insoluble fibers, found in bran, whole grains and nuts, act as intestinal scrubbers by cleaning out the lower gastrointestinal tract.

After a diabetes diagnosis, consider seeing a dietitian and developing a meal plan to get started. Taking into account your lifestyle, your medication, your weight and any medical conditions you may have in addition to diabetes as well as your favorite foods, the dietitian will help you create a diet that will prevent complications of diabetes and still give you the pleasure you've always had in eating. To find a diabetes teacher (nurse, dietitian, pharmacist and other health care professional), call the American Association of Diabetes Educators at 1-800-342-2382. If you want to find a dietitian near you, call the American Dietetic Association's National Center for Nutrition and Dietetics at 1-800-366-1655 or visit their Web site at www.eatright.org/find.html.


A Healthier Weight and Lifestyle
Reaching and maintaining a healthy weight is important for everyone with diabetes. Weight control is extremely important in treating type 2 diabetes because extra body fat makes it difficult for people with type 2 diabetes to make and use their own insulin. If you are overweight, losing just 10 to 20 pounds may improve your blood sugar control so much that you can stop taking or reduce your medication.

If you smoke and have been diagnosed with diabetes, your doctor will recommend that you quit because smoking makes problems caused by diabetes worse. People with diabetes can experience blood flow problems in the legs and feet, which can sometimes lead to amputation. Smoking can decrease blood flow even more. Smoking can also worsen sexual impotence in men, cause high levels of LDL cholesterol (the bad type of cholesterol), and can raise the risk of heart attack and stroke. If you have diabetes and you smoke, you need to quit.

Although alcohol in small amounts can be fit into your meal plan if your blood sugar is under good control, drinking alcohol on an empty stomach can cause low blood sugar. Alcohol can contribute to complications of diabetes, so ask your doctor how much alcohol can be included in your meal plan and then stick to it.

Moderating Sugar, Fat and Carbohydrates
If you've been diagnosed with diabetes, you may have a lot of lifestyle changes to make. Does that mean you have to give up sugar, fat and carbohydrates forever?

The body breaks down different types of foods at different rates. Carbohydrates (be it potato or table sugar) typically take from five minutes to three hours to digest, whereas protein takes three to six hours and fat can take eight or more hours. That's why different foods have different effects on blood sugar, such as why ice cream (higher in fat) raises blood sugar levels more slowly than potatoes. But people with diabetes don’t always have to forgo desserts and sweets. They just have to be sure not to eat moderate amounts more than once or twice a week.

To control carbohydrates, try a technique called carbohydrate counting. Carbohydrate counting means counting the total number of grams of carbohydrate you should eat at a meal or planned snack time based on your medication and exercise habits. Then you can choose how to meet those carbohydrate needs. You'll probably use a carbohydrate counting book, which you can get at a supermarket or bookstore. If you want to learn how to count carbohydrates accurately, make an appointment with a dietitian or a diabetes educator.

Because people with diabetes are at higher risk for heart problems, it's often recommended that they limit fat below 30 percent of total daily calories by eating less overall fat and less saturated fat. They also need to watch cholesterol, choose smaller portions of lean meats, poultry and fish, and low or non-fat dairy products. Because high-protein diets such as the Atkins diets are high in fat, they are not usually recommended for people with diabetes.

Remember that it will take a while to learn how to adjust to the changes in your diet and lifestyle after a diabetes diagnosis. With practice and help, you can have a satisfying diet and keep your blood sugar under control, too.

Smoothies -- YIKES!

Smoothie:

Yogurt, cup -- 18 gr. carbs, 140 cal. 25 gr. fat. (1% fat)
Orange juice 6 oz. -- 27 gr. carbs, 110 cal. 24 gr. SUGAR
Strawberry 2 ea. 70 gr. -- 7 gr. carbs. 30 cal. 4.2 gr. SUGAR
Banana, large -- 31 gr. carbs. 121 cal. 16.6 gr. SUGAR

Totals: 83 gr. carbs. 401 cal. 44.8 gr. SUGAR


Smoothie is high in potassium, vitamins, 11 gr. protein. But way too high in carbohydrates, and the 27 gr. carbs in orange juice is 24 gr. of sugar -- fructose. Sugar too in the strawberry and banana. The glycemic load for this item is WAY beyond tolerance and spikes the insulin levels.

I had one this morning, and then did the numbers. And now I'm not feeling well.

Eliminating orange juice would bring the count down to about 55 gr. carb. w/ some protein (yogurt). That's still borderline on the 58 gr. / meal target, and not enough fiber to fill me up and satisfy my hunger.

------------------------

This morning: 243 lbs. 46%

45 min. walking, waterfront. Back pain is improving.

Back Pain Is Improving!

About 45 min. on the waterfront, walking. I stopped at the half-way to look around in the marine supply shop, but no sitting down. Walking back I'm usually seized up tight in the back and need to stop, stretch and it still hurts.

Today the back is stiff, but it's not stopping the walking. Progress!

I bought another case of tuna from CostCo. Returned the plums -- packed on 10-21, and they were pretty much rotty, and half soft. Spinach is good, but the CostCo bag is 40 oz. (2.5 lb) and a lot to consume, even if I steam it. It's cheap and an excellent nutrition source. Raw spinach in salads or steamed w/ balsamic and maybe some sardines. Tabasco goes with most everything.

Put Down That Diet Pepsi! Here's The Bad News!

Effect of Diet Drinks and Artificial Sweeteners on Insulin Release and Appetite Control

http://www.suite101.com/content/obesity-the-pivotal-role-of-insulin-a253582

Most people consume diet sodas and artificial sweeteners because they are calorie-free. It is widely assumed that consumption of diet drinks would support strategies for reducing fat and body weight. Some people consume higher volumes of the dietary drinks compared to the volume they would normally consume from the non-dietary counterparts because it is assumed that no calorie is being added to the body. Concerns about the validity of this assumption are in focus again.

This assumption has been challenged by reports that insulin release was stimulated by artificial sweeteners [1,2 ]; and by the continued association of the consumption of artificial sweeteners and diet sodas with obesity and various metabolic disorders [3,4] Reports also showed that the appetite control mechanism was adversely affected by the artificial sweeteners [3,4,56], and increased food consumption resulted [3,,4,5,6,8]. This interference with the appetite control mechanism can lead to increased fat synthesis and obesity. The data from these studies suggest that consumption of diet sodas can undermine the strategies for body fat reduction.
Read on

The Mistake of Counting Calories in the Diet Sodas

The main conclusion from the above studies is that the potential effect of diet sodas on body weight and obesity is better reflected by effect of the diet sodas on the metabolic machinery. The caloric value of a sweetener is an invalid parameter for this determination. Additional studies, however, are necessary to strengthen these data. One of the key points that should be addressed is to compare the potency of glucose with that of the other sweeteners in inhibiting fat degradation and raising the body fat level. The data (normalized for the usual amounts of sweetener consumed) would enable the consumers to make informed choices about the sweeteners.

A second, and more important point, is to determine if artificial sweeteners can stimulate the release of insulin and inhibit fat degradation in conditions, such as starvation, where the body's fuels for energy metabolism are markedly lowered. To facilitate the synthesis of fat, artificial sweeteners would have to over-ride starvation-induced changes that accelerate the degradation of fat, such as increased stimulation of hormone sensitive lipase by epinephrine. The role of artificial sweeteners in supporting obesity would become clearer if they can support the synthesis of fat during starvation.

References:

1.Cellular Signaling. Effects of Artificial Sweeteners on Insulin Release and Cation Fluxes in Rat Pancreatic Islets. Malaisse, W. J., Vanoonderbergen, H., Louchami, K.,Jijaki, H. and Maalaisse, F. 10: 10, 1998.

2.Hormone Metab. Res. The Effects of Sweeteners on Insulin Secretion. 1. Effect of Acesulfame-K on Insulin Secretion in the Rat Studies (In-vivo). 19: 6, 1987.

3.Physiol. Behav. A Role for Sweet Taste: Calorie Predictive Relations in Energy Regulation by Rats. Swithers, S. E., and Davidson, T. L. 100: 1, 2010.

4.Behav. Neurobiosci. High Intensity Sweeteners and Energy Balance. Swithers, S. E., and Davidson, T. L. 122: 1, 2008.

5.Behav. Neurobiosci. General and Persistent Effects of High Intensity Sweeteners on Body Weight Gain and Calorie Compensation in Rats. Swithers, S. E., Bakar, C. R., Davidson, T. L. 123: 4, 2009.

6. Physiol. Behav. Effect of Sweetness and Energy in Drinks on Food Intake following Exercise. King, N. A., Appleton, K., Rogers, P. and Bindell, J. E. 66: 2, 1999.
Copyright Michael Onwochei. Contact the author to obtain permission for republication.


Read more at Suite101: Role of Insulin and Diet Drinks on Obesity http://www.suite101.com/content/obesity-the-pivotal-role-of-insulin-a253582#ixzz14Ld3y08N

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Exercise:

One hour plus . . . waterfront trail on the cruise bike. Steady, brisk pace, I pushed up to the edge on the glycogen stores. Getting the "rubbery bike legs" when I'm done. This is about the right duration for now.

Bicycle!

Took the Trek Cruiser out on the waterfront path. Able to ride over an hour! No stiffness, some weakness in the legs because I'm out of shape. But we'll get over that. MUCH better option for exercise because I get greater range and longer sessions. It feels good, not boring.

More Numbers

32 min. waterfront walk. Brisker pace, but back seizing up as per usual. I'm thinking I need to put the bike (beach cruiser) in the truck and ride on the waterfront. I could cover more ground, "explore" and be comfortable. I'd get longer periods of exercise.

----------------------

Numbers, grace a Dr. Judy:

Weight X 12 = caloric intake to maintain weight.

Weight X 8 = caloric intake to reduce weight.

Weight reduction intake number (above) divided by 60 = min. day exercise for weight loss.

Weight loss plan: Reduce calories by 300 / day in exercise burning
Reduce calories by 700 / day in reduced caloric consumption

These numbers are for ME at my current weight. As my weight is reduced, the numbers need to be adjusted downward.

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Tuna / cabbage / spinach salad calories:

Tomato, onion, mushroom, dill pickle, pepperoncini, olive oil, balsamic. Calories are in the tuna 230/150 cal. (see below) and 1 oz. olive oil 237 cal. Fat is 27 gr. in the oil.

Approx 530 cal. or 450 depending on tuna calorie value.

CalorieKing lists 7 oz. water packed, drained tuna at 230 cal. LiveStrong.com lists at 150 for same (which is what it lists on the can) -- bringing the caloric total down to about 450 cal.

Bottom line (pun intended), I can heap on the roughage. The calories and fat are in the oil and tuna.

Rain Pouring Sideways!

We're learning that a couple bananas in the day-pack helps keep the blood-glucose under control.

Too wet to walk outside, we're going to try the spin-bike in front of the TV. I hate the spin bike in front of the TV. (Maybe I should try for like 10 min, several times instead of one long 30 min. ride?)

2 1/2 lbs of CostCo fresh spinach is probably too much in a package. I stuffed all I could cram into a steamer pot this morning for breakfast. Steamed it comes down to maybe a cup.

Spinach is a "freebie" --

One cup, steamed (I add salt and balsamic vinegar)

Calories 41 (173 kJ)

Total Fat 0.5g 1%
Sat. Fat 0.1g < 0.1%
Cholesterol 0mg 0%
Sodium 126mg 5%
Total Carbs. 6.8g 2%
Dietary Fiber 4.3g 17%
Sugars 0.8g
Protein 5.3g
Calcium 244.8mg
Potassium 838.8mg

Day Six

30 min. walk, waterfront. This time to the west instead of east. My back pain is improving! Weight is down six or seven pounds -- more or less, depending on weigh-in time of day, and what I'm wearing. Probably a legitimate five lbs. The scale said 243.xx this morning in sweat pants, barefoot.

Here's a site that discusses the chemistry of insulin metabolism:

http://www.suite101.com/

http://www.suite101.com/content/lipids-a28526

http://www.suite101.com/content/insulin-helps-fat-storage-insulin-effects-on-lipid-metabolism-a241760

http://www.suite101.com/content/insulin-effects-how-does-insulin-lower-blood-sugar-levels-a241400

Each of these links has more links to discussion. The connections between diabetes and heart disease, high cholesterol, obesity . . .

BMI Calculator:

http://www.nhlbisupport.com/bmi/bmicalc.htm

It's telling me 170 lbs. Jeez! Not since like 1982 when I was in school and riding the bicycle everywhere I'd go (no auto).

Day Five

Here's an excellent site for finding the "Nutrition List" of foods:

http://www.calorieking.com/

--------------------------------

We got hungry/bored last night, managed to control the "snacking" to sardines, almonds and some reasonable portions. I had a 11 oz. London Broil for dinner w/ half a tomato.

I suspect I'm not getting 2,000 calories / day. I should compute the figures for calories.

Woke up tired. The walking is wearing me down, and so I'm taking the day off.

12 oz. steak ("Extra Large" portion)

Nutrition Facts
Calories 1108 (4633 kJ)
% Daily Value
Total Fat 77.5g 119%
Sat. Fat 30.3g 151%
Cholesterol 333mg 111%
Sodium 238mg 10%
Total Carbs. 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 95.6g
Calcium 40.8mg
Potassium 1346.4mg

-- So I did OK on the carbs, but blew it out of the water on the fat, cholesterol.

Triscuit (Nabisco) is worse on carbs than CostCo organic tortilla chips! 28 gr. serving of either runs about 18 gr. carbs. That's 14 Triscuits, and not enough chips to get started on a "real serving" of salsa.

I can get through a can of sardines (O carbs) w/ about 8 Triscuits.

Sardines are a "freebie" . . .

4 oz. can sardines, oil packed, drained, bone in.

Nutrition Facts
Calories 25 (104 kJ)
% Daily Value 1
Total Fat 1.4g 2%
Sat. Fat 0.2g 1%
Cholesterol 17mg 6%
Sodium 61mg 3%
Total Carbs. 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 3g
Calcium 45.8mg
Potassium 47.6mg

----------------------------

Avocado won't kill me:

1 cup, (pretty much one large)

Nutrition Facts
Calories 234 (976 kJ)
% Daily Value 1
Total Fat 21.5g 33%
Sat. Fat 3.1g 16%
Cholesterol 0mg 0%
Sodium 10mg < 0.1%
Total Carbs. 12.4g 4%
Dietary Fiber 9.8g 39%
Sugars 1g
Protein 2.9g
Calcium 17.5mg
Potassium 708.1mg

Day Four

30 min. walking on the waterfront. Back still stiffens. We stretch and flex. It's getting better.

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http://www.carbs-information.com/glycemic-index-food-chart.htm

Glycemic Index (GI) Food Chart

For a list of glycemic index values of foods, see the chart below. The reference value of the glycemic-index chart is Glucose (GI = 100)

High GI foods have a glycemic index of more than 70. Low GI foods have a glycemic index of less than 55. Medium GI foods are in between.
Table 1. Chart Showing Glycemic Index of Common Foods
Glycemic Index of Cereals

Kellogg's All Bran 51
Kellogg's Bran Buds 45
Kellogg's Cornflakes 84
Kellogg's Rice Krispies 82
Kellogg's Special K 54
Oatmeal 49
Shredded Wheat 67
Quaker Puffed Wheat 67
Glycemic Index of Grains

Buckwheat 54
Bulgur 48
Basmati Rice 58
Brown Rice 55
Long grain White Rice 56
Short grain White Rice 72
Uncle Ben's Converted 44
Noodles (instant) 46
Taco Shells 68
Glycemic Index of Fruit

Apple 38
Banana 55
Cantaloupe 65
Cherries 22
Grapefruit 25
Grapes 46
Kiwi 52
Mango 55
Orange 44
Papaya 58
Pear 38
Pineapple 66
Plum 39
Watermelon 103
Glycemic Index of
Vegetables

Beets 69
Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Parsnips 97
Potato (baked) 93
Potato (mashed, instant) 86
Potato (new) 62
Potato (french fries) 75
Red Peppers 10
Pumpkin 75
Sweet Potato 54

Glycemic Index of Beans

Baked Beans 48
Broad Beans 79
Cannellini Beans 31
Garbanzo Beans (Chickpeas) 33
Lentils 30
Lima Beans 32
Navy Beans 38
Pinto Beans 39
Red Kidney Beans 27
Soy Beans 18
White Beans 31

Glycemic Index of Pasta

Spaghetti 43
Ravioli (meat) 39
Fettuccini (egg) 32
Spiral Pasta 43
Capellini 45
Linguine 46
Macaroni 47
Rice vermicelli 58
Glycemic Index of Breads
inc. Muffins & Cakes

Bagel 72
Blueberry Muffin 59
Croissant 67
Donut 76
Pita Bread 57
Pumpernickel Bread 51
Rye Bread 76
Sour Dough Bread 52
Sponge Cake 46
Stone Ground Whole wheat bread 53
Waffles 76
White Bread 70
Whole Wheat Bread 69
Glycemic Index of Dairy

Milk (whole) 22
Milk (skimmed) 32
Milk (chocolate flavored) 34
Ice Cream (whole) 61
Ice cream (low-fat) 50
Yogurt (low-fat) 33
Glycemic Index of Snacks

Cashews 22
Chocolate Bar 49
Corn Chips 72
Jelly Beans 80
Peanuts 14
Popcorn 55
Potato Chips 55
Pretzels 83
Snickers Bar 41
Walnuts 15
Glycemic Index of Cookies

Graham Crackers 74
Kavli Crispbread 71
Melba Toast 70
Oatmeal Cookies 55
Rice Cakes 82
Rice Crackers 91
Ryvita Crispbread 69
Soda Crackers 74
Shortbread Cookies 64
Stoned Wheat Thins 67
Vanilla Wafers
Water crackers 78
Glycemic Index of Sugars

Fructose 23
Glucose 100
Honey 58
Lactose 46
Maltose 105
Sucrose 65

Diabetes / Insulin Resistence

This one has my name all over it:

http://www.carbs-information.com/metabolic-syndrome-x.htm

What is Metabolic Syndrome X?

Metabolic Syndrome X - a term first coined by a group of researchers at Stanford University - is a metabolic imbalance characterized by a collection of signs and symptoms which include the following:

* Chronic abdominal obesity or adiposity (excessive fat tissue around the abdomen) with associated raised cholesterol, leading to an increased risk of heart disease.
* Atherogenic dyslipidemia (high triglycerides and low HDL cholesterol, which stimulates "furring" or "clogging" of the arteries to the heart and brain) leading to increased risk of heart disease and stroke.
* Hypertension (raised blood pressure) another risk factor for heart disease.
* Insulin resistance, hyperinsulimia, glucose intolerance (the body can’t properly use insulin or blood sugar) leading to increased risk of diabetes and obesity (Diabesity®).

Metabolic Syndrome X - aka Insulin Resistance Syndrome

Metabolic syndrome is also known as Insulin Resistance Syndrome, a metabolic disorder in which the body suffers from chronic insensitivity to the hormone insulin, which is released by the pancreas to permit the utilization of glucose by the cells. Patients with insulin resistance are therefore unable to use insulin efficiently and frequently develop type 2 diabetes.
What Causes Metabolic Syndrome X?

The main known causes of metabolic syndrome are a combination of (a) genetic factors; (b) obesity; and (c) lack of exercise. Other influences include: nutritional deficiencies of certain minerals, and liver dysfunction and/or fatty liver.

How do you Know if You Have Metabolic Syndrome X?

There are no universal diagnostic criteria for metabolic syndrome. One widely used set of diagnostic criteria are those proposed by the Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III).

According to these ATP III criteria, metabolic syndrome X is identified by the presence of three or more of these elements:

* Abdominal obesity as measured by waist circumference:
Men - Greater than 40 inches
Women - Greater than 35 inches
* Blood HDL cholesterol:
Men - Less than 40 mg/dL
Women - Less than 50 mg/dL
* Fasting blood triglycerides greater than or equal to 150 mg/dL
* Blood pressure greater than or equal to 130/85 mmHg
* Fasting glucose greater than or equal to 110 mg/dL

What are the Consequences of Metabolic Syndrome X?

Patients with metabolic syndrome X have an increased risk of coronary heart disease, stroke and peripheral vascular disease, and type 2 diabetes.

How is Metabolic Syndrome X Treated?

The most effective way to reduce insulin resistance in overweight and obese people is through weight loss and increased physical activity. Some research indicates that using a low-glycemic-index diet can help to reduce insulin insensitivity and improve the regulation of glucose metabolism.

For example, if you're overweight, simply losing up to 10 percent of your current body weight can bring blood pressure down and increase your cells' sensitivity to insulin. Exercise is an important component of weight loss. It also raises HDL blood levels, even without weight loss.

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"Glycimic Index" is an important tool:

http://www.everydiet.org/diet/glycemic-index

Low Glycemic Index Diets

The Glycemic Index (GI) was originally devised to help diabetics. The index is a ranking of carbohydrate foods which measures the rate at which the blood glucose (or blood sugar) levels rise when a particular food is eaten.

Pure glucose has a rating of 100 – so there nearer a food is to 100, the higher it’s GI rating is. This indicates how quickly the food is converted to blood sugar, and, how quickly the blood sugar levels will drop. Foods with a low GI rating will be absorbed more slowly, helping to keep blood sugar levels constant.

Typical GI Diet

A typical low glycemic index diet is low in fat and high in carbohydrates — but specifically low-GI carbs. Often a simple change from high GI carbs, to low GI carbs may bring about weight loss. It may also give the feeling of more energy, due to less blood sugar / insulin spikes during the day.

Breakfast
Oatmeal with raisins and skim milk.
Orange juice.


Lunch
Vegetable soup with sourdough bread.
Plums.

Dinner
Lean beef bolognese on wholemeal pasta.
Green salad.
Low-fat yogurt.

Drinks
Water, tea (skim milk), herbal teas.

What About Glycemic Load?

Glycemic Index alone does not provide enough information about the glycemic affect of a food. For example; carrots have a high GI, but you would have to eat boxes and boxes of them to have any pronounced affect on blood sugar. This is because the amount of carbohydrate in carrot is very small.

To calculate glycemic load (GL): Simply multiply the GI by the amount of carbohydrate and divide by 100.

For example; an 80g serve of carrot with a GI of 92 has 4.2g per serve. 92 X 4.2 / 100 = 3.9

Day Three

30 min walk -- Waterfront. Back gets stiff at about 10 min. and I need to stretch. Feet feel fine. Overcast, periodic rain, 60F.

More walking around in town, shopping for a scale and some greeting cards, but nothing serious or extended. Maybe 10 min.

Purchased an Oneida digital food scale. This because I have no clue what a 12 oz. steak looks like.

Diabetes "Freebies" -- Stuff I can snack on w/o running up the carbs:

Any fish. I'm liking sardines.

Pickles, cucumbers, cabbage.

Meats are low carb. We're straddling the line on calories, cholesterol, and fat too. Fish and pickles, pickled veggies (peppers) seem to be the answer.

58 gr. per meal computes to the 174 gr. daily total. Not too complicated nor difficult. I don't quite feel like I'm being deprived. But then the "novelty" has me motivated.

The spin bike is in front of the TV, w/ the heart rate monitor and shoes. I can ride while I watch TV, although 30 min. is endless boredom. ("I'm On a Highway to Hell!" -- AC / DC) Ten minutes is realistic.

RDA --

How Much Fat May I Eat If I Want To Lose Weight?

The recommended amount of dietary fat you should include in your diet is generally determined by your overall calorie intake.

In a regular diet, total fat intake should not exceed about 30 percent of calories. But if you want to lose weight, it is better to aim for about 25 percent of calories in the form of fat.

To calculate your total fat intake, remember that fat contains 9 calories per gram, so for example, if you are following a 1200 calorie weight loss diet you may allow yourself about 33g fat. On a 1500 calorie diet you may allow yourself about 41g fat.

---------------------------

At current weight (250 lbs) a weight loss intake should be about 2300 calories per day (exercising 5 days/week). An initial target weight of 200 lbs would be an intake of about 2000 calories.

We're trying for 55 gr. or 60 gr. fat per day -- and able to meet that goal.

Here's a good site:

http://www.freedieting.com/

http://www.freedieting.com/tools/calorie_calculator.htm

For diabetes control, about 175 gr. carbs daily. That's down from the 300 gr. RDA listed on most sites for normal consumption.

October 27, 2010 Day Two

Smoothie for breakfast. We've cut back to about a pint. More yogurt 1 1/2 cup, four strawberries, two plums, banana, cup of OJ.

Walked 25 min. along the waterfront before coffee at 3 Cups. COLD! I get back stiffness at about 10 min. out. That's the signal to head back. Toes get stiff (arthritis), but not a show stopper. Conditioning should alleviate these issues.

Weigh about once per week.

Smoothie:

Cup Orange Juice 1 cup = 120 cal. 30 gr. carb
Strawberry 1 1/4 cup = 60 cal. 15 gr. carb (6 to 8 large)
Plum 2 ea. 60 cal. 15 gr. carb
Banana 1 ea. (small 4 oz) 60 cal. 15 gr. carb
Yogurt 1% fat, 1 1/2 cup 730 cal. 24 gr. carb 8 gr. protein

1,030 cal. 99 gr. carb.
Three servings 345 cal. 33 gr. carb.

October 26, 2010 ReGroup Some More

FIRST WEEK -- FITNESS STARTS HERE

AFTER A 4 MO. SLACK OFF --

Blood work, 9-28-10

Glucose 156 -- 126 is "diabetic." Normal range is 71 / 109 mg/dL
Hemoglobin A1C 8.3 -- Normal range is 3.4% / 6.1%
Triglycerides 175 -- Normal range is 35 / 160 mg/dL

SGOT (AST) 58 -- Normal is 14 / 44 IU/L
SGPT (ALT) 117 -- Normal is 9 / 57 IU/L

OK, "Pre Diabetic" or worse. We're taking a grip on the diet, cutting back carbs, fat, and calories. 175 gr carbs. 2,300 calories / day. We're eating fish, veggies, fruit. Smoothie is pretty high carb and so adding more yogurt, and smaller portion (a pint).

249 lbs. -- 49% fat according to my nifty fat % scale.

We bought some New Balance MW 977 GT walking/light hiking boots. Gortex, $140.



I want a "boot" for walking on wet, muddy terrain -- trails. (Like Tillamook Head)

Drove out to So. Jetty for 30 min. walk in storming rain. Columbia River Bar has been closed on the Columbia for two days, just today re-opened. Lots of ships backed up, headed in and out.

Feels good, but still getting stiff lower back at about 15 min. Stretching, flexing helps some. Sitting and flexing back forward relieves pain.

First objective is to get to 200#, improve flexibility, strength, endurance.

Ideal would be to get below 180#, thinking about getting back on the bike in the spring, get back in the kayak, be more recreational.

Symptoms are declining -- dizzy, headaches, breathing distress, urination, general malaise.

I'm more motivated, have clearer parameters than previous attempts.

GeoCaching.com Gets Me Off My Butt!

GeoCaching.com

It's getting me off my butt, out of the house and walking, searching the beach for geocaches.

I'm Allison Wunderland there too.

Allison Wunderland's Walk Your Butt Off Blogzilla

252.4 lbs, fat o' meter says 32%

The meds the doc gave me for another issue are wiping me out. Tired, light headed. (Alpha blocker).

I'm eating better, and "exercise" means getting out and moving around -- walking through CostCo . . .

I don't think anyone reads this stuff.

I don't think anyone reads this stuff.

Re-Group

Sunday evening . . .

Took Thursday off, walked around a bit Friday at appt. in town at the VA. Saturday I rested. Today I went to a shoot at the trap club, and got "sick" on the buffet -- All the wrong food and too much bad coffee.

I was thinking three days off. I lose track.

Upshot is that it seems I need more "recovery." That makes sense -- Every other day schedule would work.

Despite regroup, the diet is improving. Lots of fish, veggies, yogurt/fruit smoothies. Cutting out the fat, red meat.

Standing around today at the trap club, my back pain issues are seeming to resolve, maybe.

Tomorrow we will work on walking or the spin bike.

I'm thinking about a clean and jerk routine, couple sets w/ moderate weight. Need to get the "gym" cleared out. That's on the agenda for this week. Let's try to make it an objective.

Day Eight --

256.8 lbs. 32%

20 min. spin bike, then sleep most of the day. I feel OK, but get tired. 20 min. on the bike is hard work.

Replaced batteries in the heart rate monitor, $3.99 ea. Sony. Pulse rate cycling started about 115, to 120, and finally in the last minutes up to 130. But it's difficult.

Diet improving. Smoothie in the morning. Popcorn, avocado/tomato, some pepperoncini and O'Doul's.

Day Seven --

Workout stuff in my garage. We're organizing it these days.

Weight machine in the back left corner (universal machine).

Jogging "trampoline."

Rowing machine behind the spin bike.

Spin bike.

Weight bench, free weights, curl bar, dumb-bells, Olympic and standard weights.

Smoothie is working out for breakfast. I'm eating less in the evening. Just stepped on the scales and 249.8 lbs. No clothes, and I wonder if the scale needs to warm up. It was 248 just a few minutes ago.

I think about taking the Cruiser bike to the beach for a ride.



-------------------

Later --

20 min walk on the waterfront from Three Cups (coffee house).

Lower back is wiping me out! Ten minutes and I need to stop, rest. Hard to get aerobic when walking. I'm counting this as a "rest day."

I don't think anyone is reading this blog.

Day Six --

Some measurable progress on clearing out the garage "gym." I have plans and places for the remaining clearance. There's a momentum and direction emerging, better diet, focus, objective.

I stopped by the bike shop. My road bikes are designed for about 180 lbs. That's 80 lbs under where I'm at right now. Spin bike is rated to 300 lbs. Mt. bike is probably OK, if I pay attention to what I'm riding on. Beach cruiser should be fine w/ balloon tires.

Smoothie this morning! Get organized to have one in the AM! I drank it in the truck, but then the mug bounced around in the cab, in a plastic bag so it doesn't drip on the interior.

15/20 min. today on the spin bike . . . That's the plan, when I get home, in a bit.

--------------

Follow up --

20 min. on the bike. It's hard work. Diet improving. 248 lbs.

Day Five

Rested yesterday, tired.

Moved the spin bike into the great room so I can ride and watch TV. The hope is this low impact aerobic option will relieve the back stiffness. (Lower back "tightness.")

I used to race bikes and so spin bike is a good option to get in shape. I understand the process. We raised the bars, about 2" above the nose of the saddle. Light resistance, and about 18 min. easy pace. We still got "aerobic."

Moved stuff out of the garage, cleaned up so I can use the "gym." I have a universal machine (Hoist H310), weight bench w/ leg extension. Olympic and standard free weights, 80# "heavy bag" (boxing), rowing machine, Swiss ball, heart rate monitor, and several books on weight training, exercise physiology. We've done this before.

Finally got the blender out, "smoothies" . . . Frozen fruit, orange juice, banana, yogurt. Diet is improving a bit, less red meat, more fish, more veggies/fruit.

Immediate goals are strength and endurance -- longer aerobic workouts, weight loss, and some strength training w/ free weights, universal machine. (But nothing "heavy" -- low weight, high reps, 3 sets max.)

Probably start with just a medium weight and a clean and press . . .

255#, and even at just five days, I'm seeing some slight gains, feeling better.

Day Three

Slept most of the day, tired.

Walked down to the mailbox, and around the neighborhood, 20 min. Faster pace, but lower back gets stiff. Feels like it's getting better.

I hope to head out and bicycle tomorrow . . . beach cruiser on flat terrain. That should not bother the back and allow for a longer workout.

Day Two

Walk your butt off . . .

Day Two:

256 lb. Walked down to the mailbox, end of the street. 25 min. Back is painful, stopping me from walking. I need to stop, rest, stretch to be able to get home. I've never been in this poor of physical condition.

Sunny, warm.

Diet is improving, Mahi Mahi and veggies (poached), but I'm still snacking and munching in the evening. I "feel" hungry and ruminate about food. Watched Dr. Dan Amen on "Change Your Brain, Change Your Body." QuackWatch.com lists him as a bit of a nut case. He seems suspiciously evangelical.

More fish, veggies, fruit . . . I need to start having some sort of breakfast.

Allison Wunderland's Walk Your Butt Off Blogzilla

We could stand to lose 100 lbs. Last time I stepped on the scales it was in the 260 realm. (Relax a bit! I'm a guy, not a woman!)

Still too heavy, by about 100 lbs. Getting down under 200 lbs would be a good start.

So -- Today, St. Patty's, 2010, we're working on diet improvements, fish, veggies, fewer ham & cheeze sandwiches (Grey Poupon, white cheddar) . . . Less pizza, hot dawgs at Costco.

Today I parked at CostCo and walked for 20 minutes. I'm so out of shape that I get severe lower back pain!

But we know what we're doing . . . and will keep at it.

Noooooooo . . . I'm NOT going to post a "before" photo.