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).
Sunday, October 31, 2010
Saturday, October 30, 2010
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
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
Friday, October 29, 2010
Day Four
30 min. walking on the waterfront. Back still stiffens. We stretch and flex. It's getting better.
------------------------------------------------------------------
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
------------------------------------------------------------------
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.
------------------------------------------------
"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
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.
------------------------------------------------
"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
Thursday, October 28, 2010
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.
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.
Wednesday, October 27, 2010
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.
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.
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.
Tuesday, October 26, 2010
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.
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.
Subscribe to:
Posts (Atom)