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.

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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.

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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