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