Sudie and I drove up to Portland to see my ortho-pod Doctor. He was very pleased with my progress. He raised my arm up and was surprised at how high he was able to lift it. He thinks I strained the muscles in the rotator cuff, but has given me the green light to begin at-home therapy of wall walking with my finger tips and the other three passive exercises, although I am supposed to use more motion than before.
I drove home from the appointment and went shopping for food this afternoon. Great to be independent again! There are certain movements that still give me a moment's shock. The biggest one is when I put pressure like spreading peanut butter or taking off jar lids. I had a devil of a time connecting my I-pod, Garmin watch and cell phone to their chargers because of the inward pressure it took.
The best news is I have been able to maintain my weight over the last month even without exercising!!
I will begin working out at the heart health center tomorrow and also begin my walks. I think I will begin at the 3 mile limit and work my way up to the 6-7 miles that I was walking before my operation. Sudie and I went to the beach day before yesterday and walked a fair distance and it felt good to be walking again. It will be much easier now that I have my sling off.
I want to thank Sudie for all she has endured these past four weeks- driver, cook, dishwasher,nurse, valet helping me tie my shoes, and most important, the constant positive encouragement and support! I am SOOOOOOOOOO lucky to be married to her! God Bless You, Sudie!!!!!!!!
Friday, June 11, 2010
Saturday, May 29, 2010
A set-back
The day after my last blog, I was shopping in Wells, Maine and stepped off a curb and fell :-( Luckily, I landed on my good shoulder but gave the new shoulder quite a jolt. I really didn't think I had hurt it too badly, so when the ambulance arrived, I refused their help (stupid me!!) By the time I drove back to York, the shoulder was really hurting, so I went to the emergency room where they gave me a pain relief injection and x-rayed it and told me to see my doctor asap. My orthopedic doctor who is the doctor for the US Olympic ski-team has put me back on complete shoulder rest, sling and all. Looking at the x-ray, he didn't see any structural damage, and thinks I may have dome something with the muscles of the rotator cuff. I go back in two weeks. I really feel badly for Sudie as she is once again my nurse, and driver. I haven't been able to work-out for nearly a month now, and the good news is that I have been able to maintain my pre-surgery weight. I am now cutting back on the heavy drugs and hope to be off them in a day or so. I am nearly back to where I was, except for a few arm positions but even that pain is less.
Next weekend, Sudie is off to Vassar for her 50th reunion. I will be spending the weekend with Joan. my sister in Framingham, MA.
Next weekend, Sudie is off to Vassar for her 50th reunion. I will be spending the weekend with Joan. my sister in Framingham, MA.
Wednesday, May 26, 2010
Bionic Pete
Sunday, April 25, 2010
a new toy
I celebrated my 70th birthday last week and I received a nifty new toy! I have begun walking more intentionally either at the high school track or around the streets of York. To help me keep track of my progress I now am the proud owned of a Garmin Forerunner monitor, It looks like a watch, but it has GPS capability and uses it to track my speed, location, elevation. In addition I am able to keep track of my heart rate as I walk. Last Friday I decided to test it, so I walked from home to church.3.54 miles in 1 hour and 6 minutes. I then walked to the hospital for lunch, another .82 miles, then back home which was 2.65 miles, for a total walk of 7 miles. I burned 922 calories during the walk. When I got home I connected the monitor to my computer and uploaded all the date. From it I can follow my route and see exactly where along the route my heart was beating the slowest and fastest.
I did have a big tumble along the way and by the time I got home, my right knee was quite sore and stiff. It has continued to swell during the weekend so I am calling my Ortho doc tomorrow morning. More Later, it's been a very busy day with Church and co-hosting a Foyer Group here tonight where I made Cincinnati Chili.
I did have a big tumble along the way and by the time I got home, my right knee was quite sore and stiff. It has continued to swell during the weekend so I am calling my Ortho doc tomorrow morning. More Later, it's been a very busy day with Church and co-hosting a Foyer Group here tonight where I made Cincinnati Chili.
Wednesday, April 21, 2010
Finally, an update
First I am pleased to report that I have now lost 37 pounds, 13 since returning from Duke. I have joined the York Heart Health Institute where they have a good gym with a Nu-step in it. I have been going 5-6 times a week spending an hour to an hour and a half. My routine has been to use the tread mill first for 30 minutes. I warm up for a few minutes and then start increasing the elevation 1 degree at a time for one minute. So far I have gotten up to a 12 degree elevation. Then I work my way back down to 0 elevation one minute at a time and cool down. Then I go to the Nu-step machine. On it I warm up at level 6 and then increase the level one increment at a time for 2 1/2 minutes working my way up to level 10, then back down to 6. On odd days I then use the weight machines for 20-25 minutes. I have increased my weight on all of them except the one that involves my arm. I have stayed at 45 pounds on that one. I am having a complete right shoulder replacement on May 12th and I want to strengthen the muscles around the joint before I am operated on.
Last Sunday evening I made a 2 hour presentation at church on what I had learned at Duke. 22 folks showed up! Half way through, my good friend Barbra Boschart and I shared 7 recipes from the Duke cookbook. Every recipe was a hit, even the tofu parfait! I must say, I have enjoy the recipes in the cookbook. My one complaint is the number of servings for many of the recipes. I often need to cut the recipe way down two make 2 or 4 servings.
I have been increasing my walking distance over the last month. Most of the time, I have been at the high school track which has a cork track, very easy on the legs. Today Barb, Karen and I walked 4 miles from the high school and back along Long Beach and Short Beach here in York.
Tuesday, March 9, 2010
A period of anticipation
Since coming home, I have found it hard to keep this blog up, though I intend to do so. Until last Thursday, I had maintained my daily workout at the Heart Health Institution going 5 days a week: Monday, Wednesday, and Friday using the Nu-step for 30 mins., the treadmill for 30 mins. and working on the weight machine circuit for 20-30 minutes; Tuesday and Thursday only on the treadmill and Nu-step as I have to skip a day between the weight lifting to let the old muscles recover. I took Linda Hull up on her kind offer to use her pool at her condo, so last Monday, I did 45 minutes of aerobic exercises in the deep end of the pool trying to remember all the various drills we had done at Duke. I didn't find it as enjoyable as it was at Duke because I was the only one and there wasn't any music to keep the beat up with.
Last Thursday I had some basil cells removed from my left calf and we told not to exercise for a week to let the wound heal. Actually it's been hard NOT to go to the gym everyday. I am concerned about gaining weight during this period (the reason behind the title of today's blog.) I have been out in the yard a bit cleaning up after the windstorm and yesterday I spent the morning walking around Harmony Grove Cemetery in Portsmouth, NH looking for and then photographing specific gravestones that I then post online for folks from other parts of the country who are looking for their relative's grave site. It was good exercise and I found all five stones although I have to go back and retake one as the inscription was too dark because the sun was shining on the backside of the stone.
Sudie and I continue to cook recipes out of the Duke cookbook, with great success! I have reworked a few of the recipes from Dragon Tails successfully. The most satisfying remake was for my seafood lasagna. I used whole wheat pasta, cut the butter in half for the white sauce, exchanged whipping cream with fat-free 1/2 & 1/2, left out the salt, and used less cheese and it was fabulous! I am giving a workshop at church on April 18th on what I have learned while at Duke. I will talk about some nutrition and fitness topics, talk about adapting recipes and have some examples of recipes from the Duke cookbook for them to try. I am sure they will be pleasantly surprised.
Sudie has lost nearly 10 pounds and I have lost 7-8 pounds as well even without the exercising this week for a total of 31 pounds so far. 32 pounds had been the most I have lost on any diet, so I am on the brink of breaking that record. I suppose the muscle that I have been building up continues to burn the fat more efficiently even when I don't exercise. I can't wait to get back to the gym, though!! I know the next 30 pounds will be harder, but I am up to the challenge, with the support I am receiving from all of you. Thank you!!
Last Thursday I had some basil cells removed from my left calf and we told not to exercise for a week to let the wound heal. Actually it's been hard NOT to go to the gym everyday. I am concerned about gaining weight during this period (the reason behind the title of today's blog.) I have been out in the yard a bit cleaning up after the windstorm and yesterday I spent the morning walking around Harmony Grove Cemetery in Portsmouth, NH looking for and then photographing specific gravestones that I then post online for folks from other parts of the country who are looking for their relative's grave site. It was good exercise and I found all five stones although I have to go back and retake one as the inscription was too dark because the sun was shining on the backside of the stone.
Sudie and I continue to cook recipes out of the Duke cookbook, with great success! I have reworked a few of the recipes from Dragon Tails successfully. The most satisfying remake was for my seafood lasagna. I used whole wheat pasta, cut the butter in half for the white sauce, exchanged whipping cream with fat-free 1/2 & 1/2, left out the salt, and used less cheese and it was fabulous! I am giving a workshop at church on April 18th on what I have learned while at Duke. I will talk about some nutrition and fitness topics, talk about adapting recipes and have some examples of recipes from the Duke cookbook for them to try. I am sure they will be pleasantly surprised.
Sudie has lost nearly 10 pounds and I have lost 7-8 pounds as well even without the exercising this week for a total of 31 pounds so far. 32 pounds had been the most I have lost on any diet, so I am on the brink of breaking that record. I suppose the muscle that I have been building up continues to burn the fat more efficiently even when I don't exercise. I can't wait to get back to the gym, though!! I know the next 30 pounds will be harder, but I am up to the challenge, with the support I am receiving from all of you. Thank you!!
Wednesday, February 24, 2010
Back in York
Since I have returned, I have been putting into place many of the pieces of my plan which I developed in classes at Duke during the last week. Sudie has been a wonderful support during my transition back to York. We both have been working hard to change habits but it was not difficult to adapt to each others new regimens. The house looks fabulous and we make the bed when we get up and are keeping things organized and put away (it's been two months now since Sudie started.)
One of the first things we did was to empty out the pantry of all the "bad" food and buy health substitutions. I have been putting on serving of my snacks (pistachio and almonds) in plastic bags so that when I want a snack, all I have to do is grab a bag. I also bought health popcorn.
We are now eating suppers and some breakfasts at the dining room table. This has been a wonderful boon to our marriage..catching up with each other over a meal. Most of the meals have been from the Duke Cookbook and Sudie has enjoyed the spicy flavor of the recipes.
I have contacted some friends about walking together and once the weather improves we will begin walking. The Rector of my church (and others) have asked me to do a presentation of what I learned while at Duke. I am on the docket for April 18 at 5PM. I have been able to put together some of the power point slides that were used for classes at Duke. I plan to make some sample food so the participants can taste some of my favorite recipes.
Fitness wise, I went back to the York Fitness Center for the last two weeks and have been averaging 90 minutes 5 days a week. I had put in my application to join the York Health Heart Institute and I finally had my intake interview and medical check-up yesterday. My weight was a few pounds higher than it was when I left Duke because I was wearing my sweat cloths when I weighed in and they weighed probably 2-3 pounds. So now I have a base mark to keep track of my weight loss over the next year. When I weighed myself this morning just before I took a shower, I was 3 pounds less than at Duke, so I am feeling good about what I am eating and the amount of exercise. Wednesdays will be my weigh-in day so I will blog each Wednesday to keep you posted on my progress.
Finally I want to thank all of you fabulous folks here in York and all my relatives too for all the kind words and support that you have shown me on my way home and since I returned. With that kind of support, I know I will be successful. When I left Duke, many people asked me if I planned to return (many do return for multiple times.) I told them that I do not plan to return as I know that with the wonderful support I have, I will conquer my weight problem. AMEN!!
One of the first things we did was to empty out the pantry of all the "bad" food and buy health substitutions. I have been putting on serving of my snacks (pistachio and almonds) in plastic bags so that when I want a snack, all I have to do is grab a bag. I also bought health popcorn.
We are now eating suppers and some breakfasts at the dining room table. This has been a wonderful boon to our marriage..catching up with each other over a meal. Most of the meals have been from the Duke Cookbook and Sudie has enjoyed the spicy flavor of the recipes.
I have contacted some friends about walking together and once the weather improves we will begin walking. The Rector of my church (and others) have asked me to do a presentation of what I learned while at Duke. I am on the docket for April 18 at 5PM. I have been able to put together some of the power point slides that were used for classes at Duke. I plan to make some sample food so the participants can taste some of my favorite recipes.
Fitness wise, I went back to the York Fitness Center for the last two weeks and have been averaging 90 minutes 5 days a week. I had put in my application to join the York Health Heart Institute and I finally had my intake interview and medical check-up yesterday. My weight was a few pounds higher than it was when I left Duke because I was wearing my sweat cloths when I weighed in and they weighed probably 2-3 pounds. So now I have a base mark to keep track of my weight loss over the next year. When I weighed myself this morning just before I took a shower, I was 3 pounds less than at Duke, so I am feeling good about what I am eating and the amount of exercise. Wednesdays will be my weigh-in day so I will blog each Wednesday to keep you posted on my progress.
Finally I want to thank all of you fabulous folks here in York and all my relatives too for all the kind words and support that you have shown me on my way home and since I returned. With that kind of support, I know I will be successful. When I left Duke, many people asked me if I planned to return (many do return for multiple times.) I told them that I do not plan to return as I know that with the wonderful support I have, I will conquer my weight problem. AMEN!!
A return to reality
I'm back! I have been waiting until I could begin at the York Heart and Health Institute to pick-up where I left off. For those of you who are "from away" this organization is under the the York Hospital umbrella, and as such I am getting a discount because of my volunteering at the hospital. Previously, I have been working out at another fitness facility in town, but I have switched because there is a medical component at the YHHI.
To go back to my trip to South Carolina to visit Perry and Jan, I arrived on Saturday afternoon. On Sunday we took a 2.25 mile walk around their neighborhood. Later we went to Perry's new job site and toured the beautiful and very impressive music facilities that he is responsible for. As we watched the Superbowl that night, I was very mindful about what I snacked on and the portion size of the chili that Jan made.
The next morning I went with Jan to her health club and Nu-stepped and tread-milled for an hour. Jan took off in the afternoon for Boone, NC for some appointments. I was watching the weather station in the afternoon, and the forcast got worse and worse and it appeared that I would be driving right through a major snow storm if I left the next day, as planned. I soon decided that I needed to leave Perry's NOW and not wait 'til the next morning, so I called Perry to let him know (without success,) quickly packed up (leaving behind my new diabetes meds and foot tent!) and started on my way around 5:15PM. I called Lolly to ask her if it would be OK if I were I would be arriving after midnight, and she assured me everything would be set for me to sneek in. I called Perry again and he was just arriving at the front gate of the Golf club and we met on the road to say our goodbyes. Once I left, I called Sudie to let her know I was on my way (and left a message on our answering machine.) At some point, Sudie called me back and was a bit upset because she was planning her last "fat dinner" before I arrived back, and felt she now had to stay up late straightening the house so it would look "perfect" when I arrived home. We laugh about the fact that her first words were not," I can't wait to see you, I've missed you!" I guess that is what being married for so long and feel so comfortable with one's spouse is all about, that whatever comes out is OK and not taken personally. I kew she loved me and missed me without having to say it.
I wasn't sure what the roads would look like as I approached Washington. At one of the gas stations, I heard that many gas stations were out of gas so I stopped to top off my tank when it registered 1/2 full. I was surprised and very pleased to find all the major roads had been cleared from the previous major snow storm that had hit a few days previously. As I got close to Oakton, VA, around 2 AM, I was not feeling tired at all and entertained the idea of driving all the way to York without stopping. I did decide to drop by Lolly and Jim's to leave them a note on the kitchen table to let them know I had driven through otherwise I knew they would be very worried when they saw my bed unslept in. However, when I opened up the door to their garage which had been left unlocked for me, Lolly heard the beep of the alarm and came downstairs, God Bless her, at that time of night! She was knot pleased when she heard my plans and convinced me to get some sleep and start out the next morning as the storm was not scheduled to hit that area until late in the morning. I would have been right in the middle if that storm if I hadn't left early from Perry's!
I got up at 6:30. visited with Jim and Lolly and left around 7:30 AM. The local roads were a mess and it took me some time to get to the beltway around Washington. Once one it, I had an easy trip north. I decided to follow I-95 through Rhode Island as I wanted to visit Roger's family and the newly born Dylan Conner Blanchard! I arrived there about 4PM and spend a most wonderful time there and fot to hold my second grand-son! :-) I arrived in York around 6:15 PM and was warmly welcomed by Sudie.
I need to get some lunch before I run off to an appointment, so I will continue my venture when I get back.
To go back to my trip to South Carolina to visit Perry and Jan, I arrived on Saturday afternoon. On Sunday we took a 2.25 mile walk around their neighborhood. Later we went to Perry's new job site and toured the beautiful and very impressive music facilities that he is responsible for. As we watched the Superbowl that night, I was very mindful about what I snacked on and the portion size of the chili that Jan made.
The next morning I went with Jan to her health club and Nu-stepped and tread-milled for an hour. Jan took off in the afternoon for Boone, NC for some appointments. I was watching the weather station in the afternoon, and the forcast got worse and worse and it appeared that I would be driving right through a major snow storm if I left the next day, as planned. I soon decided that I needed to leave Perry's NOW and not wait 'til the next morning, so I called Perry to let him know (without success,) quickly packed up (leaving behind my new diabetes meds and foot tent!) and started on my way around 5:15PM. I called Lolly to ask her if it would be OK if I were I would be arriving after midnight, and she assured me everything would be set for me to sneek in. I called Perry again and he was just arriving at the front gate of the Golf club and we met on the road to say our goodbyes. Once I left, I called Sudie to let her know I was on my way (and left a message on our answering machine.) At some point, Sudie called me back and was a bit upset because she was planning her last "fat dinner" before I arrived back, and felt she now had to stay up late straightening the house so it would look "perfect" when I arrived home. We laugh about the fact that her first words were not," I can't wait to see you, I've missed you!" I guess that is what being married for so long and feel so comfortable with one's spouse is all about, that whatever comes out is OK and not taken personally. I kew she loved me and missed me without having to say it.
I wasn't sure what the roads would look like as I approached Washington. At one of the gas stations, I heard that many gas stations were out of gas so I stopped to top off my tank when it registered 1/2 full. I was surprised and very pleased to find all the major roads had been cleared from the previous major snow storm that had hit a few days previously. As I got close to Oakton, VA, around 2 AM, I was not feeling tired at all and entertained the idea of driving all the way to York without stopping. I did decide to drop by Lolly and Jim's to leave them a note on the kitchen table to let them know I had driven through otherwise I knew they would be very worried when they saw my bed unslept in. However, when I opened up the door to their garage which had been left unlocked for me, Lolly heard the beep of the alarm and came downstairs, God Bless her, at that time of night! She was knot pleased when she heard my plans and convinced me to get some sleep and start out the next morning as the storm was not scheduled to hit that area until late in the morning. I would have been right in the middle if that storm if I hadn't left early from Perry's!
I got up at 6:30. visited with Jim and Lolly and left around 7:30 AM. The local roads were a mess and it took me some time to get to the beltway around Washington. Once one it, I had an easy trip north. I decided to follow I-95 through Rhode Island as I wanted to visit Roger's family and the newly born Dylan Conner Blanchard! I arrived there about 4PM and spend a most wonderful time there and fot to hold my second grand-son! :-) I arrived in York around 6:15 PM and was warmly welcomed by Sudie.
I need to get some lunch before I run off to an appointment, so I will continue my venture when I get back.
Friday, February 5, 2010
Feb 5 - Day 26
It's been raining here all day, at times quite hard. Thank goodness the temp stayed above freezing! My plan for tomorrow is to go to breakfast, say goodbyes :-( and leave Durham around 10am which will get me to Perry's mid afternoon.
Today was my "last chance workout." Those of you who watch the biggest looser on TV will know what I mean. I spent about 4 hours in the pool and gym today hitting all the exercise machines for the last time. I also had my last aqua aerobics class. Gerold, the head of the fitness team here lead the aerobics and he really worked us out for 45 minutes. The scale in the locker said I had lost a total of 22 pounds, but I will check this before I leave.
This afternoon, I came back to my room and packed the car. I wanted to give a gift to Paula for being such a wonderful host, so I found a florist and bought her come cut flowers. Tonight was steak night at DFC. They served a strip steak with sauce, cheesy potatoes, a wonderful salad with blue cheese dressing, and for desert, a chocolate mousse made with tofu. It was delicious, and it's another dish I might well make when I get back. You never know when it might show up at your table :-)
I stopped by a grocery store on my way back from dinner, and bought some snacking food for the car as I drive. You would be proud of me as I purchased apples, almonds, and very light popcorn. I also bought some baggies to put one serving of each in IE, 25 almonds = 1 serving.
When got back, I presented the flowers to Paula and she was touched that I had thought about her. So tonight I have blogged, skyped with Sudie and portioned the snacks out. Now it's time for bed.
Roger sent me pictures of Dylan today and here they are:
Epilogue
The first thing I did when I got to DFC was weigh myself. I went into one of the examination rooms, stripped down to my skivvies and discovered my final weight is loss 24.1 pounds!!!!!! I spent the morning saying goodbye to my new fiends. It's different when you are the departee. I arrived at Perry's around 1:30 pm. Their house is well designed and very lovely. It was fun to see all the old Mixter furniture and paintings. Perry took off for a chili contest (I was asked if I wanted to go, but I declined -pre DFC I would definitely gone. While he was gone, Jan and I took a mile and a half walk around a large undeveloped piece of real estate close to their home. We saw a large flock of turkey vultures that roost near a lake nearby. Very cool!
PLEASE NOTE:
THIS BLOG COMPLETES THE RECORD OF MY STAY AT THE DUKE DIET AND FITNESS CENTER. I WILL NOT BE BLOGGING ON MY WAY BACK TO YORK. I WILL CONTINUE ONCE I ARRIVE BACK AND BLOG FOR THE NEXT YEAR, ONCE EVERY WEEK OR SO. SO DON'T GIVE UP ON ME. I MIGHT POST SOME PICTURES OF ME OVER THE YEAR SO THAT THIS RECORD WILL HAVE SOME VISUAL RECORD OF MY PROGRESS.
Today was my "last chance workout." Those of you who watch the biggest looser on TV will know what I mean. I spent about 4 hours in the pool and gym today hitting all the exercise machines for the last time. I also had my last aqua aerobics class. Gerold, the head of the fitness team here lead the aerobics and he really worked us out for 45 minutes. The scale in the locker said I had lost a total of 22 pounds, but I will check this before I leave.
This afternoon, I came back to my room and packed the car. I wanted to give a gift to Paula for being such a wonderful host, so I found a florist and bought her come cut flowers. Tonight was steak night at DFC. They served a strip steak with sauce, cheesy potatoes, a wonderful salad with blue cheese dressing, and for desert, a chocolate mousse made with tofu. It was delicious, and it's another dish I might well make when I get back. You never know when it might show up at your table :-)
I stopped by a grocery store on my way back from dinner, and bought some snacking food for the car as I drive. You would be proud of me as I purchased apples, almonds, and very light popcorn. I also bought some baggies to put one serving of each in IE, 25 almonds = 1 serving.
When got back, I presented the flowers to Paula and she was touched that I had thought about her. So tonight I have blogged, skyped with Sudie and portioned the snacks out. Now it's time for bed.
Roger sent me pictures of Dylan today and here they are:
The first thing I did when I got to DFC was weigh myself. I went into one of the examination rooms, stripped down to my skivvies and discovered my final weight is loss 24.1 pounds!!!!!! I spent the morning saying goodbye to my new fiends. It's different when you are the departee. I arrived at Perry's around 1:30 pm. Their house is well designed and very lovely. It was fun to see all the old Mixter furniture and paintings. Perry took off for a chili contest (I was asked if I wanted to go, but I declined -pre DFC I would definitely gone. While he was gone, Jan and I took a mile and a half walk around a large undeveloped piece of real estate close to their home. We saw a large flock of turkey vultures that roost near a lake nearby. Very cool!
PLEASE NOTE:
THIS BLOG COMPLETES THE RECORD OF MY STAY AT THE DUKE DIET AND FITNESS CENTER. I WILL NOT BE BLOGGING ON MY WAY BACK TO YORK. I WILL CONTINUE ONCE I ARRIVE BACK AND BLOG FOR THE NEXT YEAR, ONCE EVERY WEEK OR SO. SO DON'T GIVE UP ON ME. I MIGHT POST SOME PICTURES OF ME OVER THE YEAR SO THAT THIS RECORD WILL HAVE SOME VISUAL RECORD OF MY PROGRESS.
Thursday, February 4, 2010
Feb 4 - Day 25
This has been a red letter day for me! I am blogging from the DFC's computer room. I just back upstairs from visiting my doctor here who went over the results from the blood test I took yesterday.All my metabolic numbers are within normal range. My Glucose went from 141 to 87, within the normal range. Cholesterol went from 200 down to 149, triglycerides went down 189 to 99. The most amazing change was in my HDL (good Cholesterol) rose from 30 to 41, still low but much improved. The doc said the opposite usually happens at the center. All the exercise usually drops the HDL. Finally my LDL (bad cholesterol) went from 132 to 89, withing normal range. I have lost 19.6 pounds, just short of my goal of 20 pounds.. I plan to weigh myself on Saturday morning just before I leave. I'll bet I can lose at least 1 pound by then!!
Again today I spent most of the day in the gym and pool. I went to a "Something Fishy" class where the benefit from Omega 3 fats.was discussed. The problem with ocean fish is that they often have mercury in them. I have a long list of fish and seafood that are high on Omega 3 fats, and those with mercury. The list is too long to reproduce here, but ask me when you see me!
Another storm is expected here Friday and Saturday, so I will see how the roads are when I drive down to Perry's home in Spartenberg, SC. Two days and counting!
Today I am supposed to become a grandfather for the second time! I can't wait to get back to my room to see if I have a message on my cell phone. Like an idiot, I left it in my room this morning :-( So all in all I have had a most wonderful day! All the exercise and good food has paid off in spades.
I just arrived back at my room and immediately turned on my cell phone to see if I was a grand-pa for a second time. I am,!!! Dylan Connor Blanchard was born at 8:46 am weighing in at 9 lbs. 12 oz. I called Roger on his cell phone and got through. He had his skype on, but alas, we weren't able to connect, so I didn't get the opportunity to see Dylan. Elizabeth was holding the new born. Everything is fine. I spoke to Michelle and she sounded amazingly rested and energetic, and of course happy.
What a wonderful way to finish off this momentous day! WOW! Thank you GOD!!!
I parked my car across the street as Paula said we might be getting some icey conditions tonight. I can't believe it - two week end in a row! Folks say that I should be o.k. going south on Saturday. Again some people are leaving early again to beat the storm. I was toying with the idea of possibly leaving tomorrow, but it might well mess up Perry and Jim;s plans.
Again today I spent most of the day in the gym and pool. I went to a "Something Fishy" class where the benefit from Omega 3 fats.was discussed. The problem with ocean fish is that they often have mercury in them. I have a long list of fish and seafood that are high on Omega 3 fats, and those with mercury. The list is too long to reproduce here, but ask me when you see me!
Another storm is expected here Friday and Saturday, so I will see how the roads are when I drive down to Perry's home in Spartenberg, SC. Two days and counting!
Today I am supposed to become a grandfather for the second time! I can't wait to get back to my room to see if I have a message on my cell phone. Like an idiot, I left it in my room this morning :-( So all in all I have had a most wonderful day! All the exercise and good food has paid off in spades.
I just arrived back at my room and immediately turned on my cell phone to see if I was a grand-pa for a second time. I am,!!! Dylan Connor Blanchard was born at 8:46 am weighing in at 9 lbs. 12 oz. I called Roger on his cell phone and got through. He had his skype on, but alas, we weren't able to connect, so I didn't get the opportunity to see Dylan. Elizabeth was holding the new born. Everything is fine. I spoke to Michelle and she sounded amazingly rested and energetic, and of course happy.
What a wonderful way to finish off this momentous day! WOW! Thank you GOD!!!
I parked my car across the street as Paula said we might be getting some icey conditions tonight. I can't believe it - two week end in a row! Folks say that I should be o.k. going south on Saturday. Again some people are leaving early again to beat the storm. I was toying with the idea of possibly leaving tomorrow, but it might well mess up Perry and Jim;s plans.
Wednesday, February 3, 2010
Feb 3 - Day 24
Well guess what??? I weighed myself today and I lost all the water weight. I am just a bit more than a pound from my goal weight loss of 20 pounds. Originally, I thought I would lose maybe 12-15 pounds, but once I began losing big time, I raised my sights. We'll see how the final three days go. I get my blood test results back tomorrow afternoon. I am very hopeful I will see improvement in all the tests.
The blogs lately have been shorter as I am spending most of my time in the pool and gym. The one class I went to today dealt with taking the DFC program home. We discussed how I was going to fit in my fitness program and nutrition program. The suggested goal for weight loss is for me to do aerobic/cardiovascular work 4-6 days a week, for 30 - 60 minutes. We were cautioned to make it enjoyable and not a chore as then folks tend to stop doing it. For strength/resistance (weights or pool walking, for instance) they suggest 2-3days a week for 20-45 minutes. Of course walking the dog, gardening, playing a recreational sport, all count in these two types of activities. These minutes are included in the total minutes for the week. The total of number of minutes/week is 200-300.and burn 300-500 calories/session. Another goal to work towards to to walk 10,000 steps/day, about 4-5 miles. I am going to buy a pedometer like the one Barb Kraus has as it shows much more info than just the number of steps.
During the nutrition part of the class, we discussed how to plan a balanced meal and how to track our nutritional intake. I will surely be counting calories to begin with, but Elizabetta said that after a while all I need to do is keep close tabs on my weight. As long as I keep losing, there is no need to count calories However, if I begin gaining weight, then it's back to calorie counting. I talked to Sudie about clearing out our pantry of all the items that are not good for us, like white grain pasta and also canned tomatoes which are usually full of sodium and to give it all to the food pantry. Then I will buy all the stuff that is good so that when it comes time to get ingredients from the pantry, we don't have to worry about the nutritional content. A big job, but Sudie has been doing big jobs since I left and I can learn from her.
The blogs lately have been shorter as I am spending most of my time in the pool and gym. The one class I went to today dealt with taking the DFC program home. We discussed how I was going to fit in my fitness program and nutrition program. The suggested goal for weight loss is for me to do aerobic/cardiovascular work 4-6 days a week, for 30 - 60 minutes. We were cautioned to make it enjoyable and not a chore as then folks tend to stop doing it. For strength/resistance (weights or pool walking, for instance) they suggest 2-3days a week for 20-45 minutes. Of course walking the dog, gardening, playing a recreational sport, all count in these two types of activities. These minutes are included in the total minutes for the week. The total of number of minutes/week is 200-300.and burn 300-500 calories/session. Another goal to work towards to to walk 10,000 steps/day, about 4-5 miles. I am going to buy a pedometer like the one Barb Kraus has as it shows much more info than just the number of steps.
During the nutrition part of the class, we discussed how to plan a balanced meal and how to track our nutritional intake. I will surely be counting calories to begin with, but Elizabetta said that after a while all I need to do is keep close tabs on my weight. As long as I keep losing, there is no need to count calories However, if I begin gaining weight, then it's back to calorie counting. I talked to Sudie about clearing out our pantry of all the items that are not good for us, like white grain pasta and also canned tomatoes which are usually full of sodium and to give it all to the food pantry. Then I will buy all the stuff that is good so that when it comes time to get ingredients from the pantry, we don't have to worry about the nutritional content. A big job, but Sudie has been doing big jobs since I left and I can learn from her.
Tuesday, February 2, 2010
Jan 2 - Day 23
This is a place to vent so I need to vent! I weighed myself this morning and I GAINED 2+ more pounds, a total of 5+ in the last week or so. It's not right! I have been spending a great deal of time working out daily, even Sunday for a bit. I have not cheated once on my diet and yet I gain weight. I have just made an appointment with my dietition for this afternoon to see if she can shed any light on it. I have been within my calorie intake range staying below 1500/day. I think I will begin eating 3/4 of each meal to cut back on the calories to see if that helps. I apologise for laying this on all you, but it is how I feel at the moment and I had to get it off my chest!
This morning, I nu-stepped for 30 min, water walked for 30 min and went to a strength and flexibility session for 40 minutes. Time for lunch. I'll keep you posted.
I believe all this turns out to be my fault! I have stopped taking my adema meds as all the swelling has gone from my lower body. At lunch a friend heard that and said water also collects in the belly, so that must be my problem!! I am at home now and just took the pill, so we will see!
When I got back to DFC, I was about to get on the treadmill when I remembered that there was a water volleyball game starting in 5 minutes, so I quickly changed and hustled to the pool. I have been wanting to play ever since I arrived, but every time it was scheduled, I had an appointment or class to attend. The game today was a blast. They play with a beach ball, and you can tap it as many times as you like. I had to play mostly with my left arm, and found it difficult to control my hit, but I had a great time. When we rotated after each side lost a point, I found myself at the net opposite a giant of a man both in size and height, very intimidating. Luckily he had a very gentle personality and never rammed the ball down my throat.
I went to a "Stocking you kitchen" class after the game and have a great list and some ideas about what to buy at Hannafords. I found a few more books I want to buy when I get home. After that was dinner of pork tenderloin, green beans and spinach. I ate my snack there because tonight is a fasting night in preparation for our final blood tests tomorrow morning
This morning, I nu-stepped for 30 min, water walked for 30 min and went to a strength and flexibility session for 40 minutes. Time for lunch. I'll keep you posted.
I believe all this turns out to be my fault! I have stopped taking my adema meds as all the swelling has gone from my lower body. At lunch a friend heard that and said water also collects in the belly, so that must be my problem!! I am at home now and just took the pill, so we will see!
When I got back to DFC, I was about to get on the treadmill when I remembered that there was a water volleyball game starting in 5 minutes, so I quickly changed and hustled to the pool. I have been wanting to play ever since I arrived, but every time it was scheduled, I had an appointment or class to attend. The game today was a blast. They play with a beach ball, and you can tap it as many times as you like. I had to play mostly with my left arm, and found it difficult to control my hit, but I had a great time. When we rotated after each side lost a point, I found myself at the net opposite a giant of a man both in size and height, very intimidating. Luckily he had a very gentle personality and never rammed the ball down my throat.
I went to a "Stocking you kitchen" class after the game and have a great list and some ideas about what to buy at Hannafords. I found a few more books I want to buy when I get home. After that was dinner of pork tenderloin, green beans and spinach. I ate my snack there because tonight is a fasting night in preparation for our final blood tests tomorrow morning
Sunday, January 31, 2010
Day 22 - Part 2
I started up the car from my room and went down to finish clearing off the windshield. When I put the car into low, the wheels spin - I wasn't moving. I walked carefully up the stairs beside the driveway and fetched a dirt shovel from the garage that Paula had left for me for just that reason. It took three attempts and about 20 minutes before I was able to free the car. The roads were a bit more hazardous than the day before as the snow had frozen over night, but I was able to carefully negotiate the roads and arrived early at DFC. The gal at the front desk called Duke University and found that the Chapel was open. After a very quick breakfast, I drove a friend to the chapel. Not surprising, the choir was quite diminished, about 20 or so. Even so the music was wonderful. They sung Ubi Caritas as the opening introit from the steps. Today I sat half-way back so I got the full effect of the reverberations of their voices as that rolled down the roof. The rest of the music was changed due to the numbers singing, so I can't report on what else was sung.
After lunch and more tearful farewells (Sudie, we may be having some guests visiting this summer), I only had time for 30 minutes on the Nu-step as they closed the gym at 2:30. As I was driving home I decided to go to the movies, so I asked Paula where the nearest theater was, I l;looked it up and decided to see "Extraordinary Measures." One reason was because one of the women who were here is the grand-daughter of the doctor who worked on the Pompe vaccine which the movie is about. A wonderful heartwarming one, if you haven't seen it.
I'm listening to the Pro-bowl and will watch it as soon as I publish this.
After lunch and more tearful farewells (Sudie, we may be having some guests visiting this summer), I only had time for 30 minutes on the Nu-step as they closed the gym at 2:30. As I was driving home I decided to go to the movies, so I asked Paula where the nearest theater was, I l;looked it up and decided to see "Extraordinary Measures." One reason was because one of the women who were here is the grand-daughter of the doctor who worked on the Pompe vaccine which the movie is about. A wonderful heartwarming one, if you haven't seen it.
I'm listening to the Pro-bowl and will watch it as soon as I publish this.
Jan 31 - Day 22
Now this is different! It is just after 7AM on Sunday morning and here I am blogging. Funny thing with my right shoulder ...during the day when I am exercising it really doesn't hurt much, but in the middle of the night, I am waking up every hour with pain. I really don't think I am harming it while swimming or using the exercise machines. I just wish the pain would let me sleep better.
I can't eat breakfast until 10am this morning and I guess that is making me hungry. I turned on the coffee pot that Paula so kindly brought up last night and it is about ready...smells great!
Last night I was watching TV about 10PM when I remembered that I had to put my laundry (including my bed sheets) in to the dryer. It was after 11 when they finished and I still had to make the bed before I went to sleep. .....yawn. I think I made the bed in record time! We had more snow last night and I'm not sure how icy the roads will be this morning. The temp is 27 degrees so we shall see if I can get to DFC safely. I'll continue this blog this afternoon or evening and let you know how I fared.
I already have made some large scratches in the left rear quarter of my beautiful car. I don't believe I've written about it. Confession time!! I park my car at the top of the steep driveway in a small spot beside the garage. I usually back out down the driveway without any problem, but one morning I must have turned the steering wheel a bit when I parked. When I started to back down, (it was still dark, excuses, excuses!!), I didn't realize I was getting close to the brick wall that runs down the left side if the drive. Out of the blue came the horrendous scraping sound and by the time I reacted to it, I had really scraped the car. Didn't damage the wall at all, thank goodness. I though I might have awoken the neighbors with the sound, but didn't. My beautiful car :-( Commercial break ... the coffee is ready and smells wonderful, will be right back!
ahhhhh ambrosia!!! think I can survive til 10 O'clock!
When we first arrived, we filled out a "Pillars of Lifestyle Changes" chart in a lifestyle coaching class. On the chart were five pillars. Each one named: Environment, Stress Management, Self-Image and Body-Image, Professional and Social Life, Emotional Well-Being, and finally, Social Support. I ranked them (out of a possible ten, where the higher the number meant you felt good about this aspect of you life:) :
Environment 4, Stress Management 9.5, Self-Image-and Body-Image 4, Professional and Social Life 9, Emotional Well-Being 4, and Social Support 9.
Last week we took the same survey and my pillars have gotten stronger over three weeks here:
Environment 7.5, Stress Management 8, Self-Image-and Body-Image 5.5, Professional and Social Life 9, Emotional Well-Being 7.5, and Social Support 10.
The only one that I think needs some explanation is the Environment pillar. It indicates your immediate environment effects your healthy lifestyle. Included are, availability of places to exercise, availabity of triggar foods that cause binge eating, etc. I first ranked this pillar low as we live on a busy street and walking is difficult. Becauce I walk through the kitchen on the way to the family room, trigger foods have been too accessable for me, as well as a large can of delicious popcorn that arrived at Christmas. I now realize that there is a motel pool that I can use to "pool walk" and workout in, I do have the York Fitness Center gym, but may upgrade to a newer one in York with machines similar to the ones here, and Sudie has already gotten rid if many trigger foods in the house, thus the rise in the rating. I think Stress Management was a bit lower because of my worry about coming back to my old environment and the temptations. I really do feel I have indeed changed, and will be successful, but it is a worry in the back of my mind.
I plan to continue this blog when I return to York, so tune in for the next year or more. I can see me blogging maybe once a week after I return. Sudie has shown me a way to make the blogs into a book and I plan to make it once I am satisfied with my total weight loss. I think I might even include some "before" , "during", and "after" photos of me in it so I can track my change in body shape. That in itself can be a strong motivator. I already have a "before" photo, and I will have Sudie photo me when I get home. I can see some change in my facial appearance, but I really don't think I have changed too much elsewhere. The photo will tell all, maybe.
I can't eat breakfast until 10am this morning and I guess that is making me hungry. I turned on the coffee pot that Paula so kindly brought up last night and it is about ready...smells great!
Last night I was watching TV about 10PM when I remembered that I had to put my laundry (including my bed sheets) in to the dryer. It was after 11 when they finished and I still had to make the bed before I went to sleep. .....yawn. I think I made the bed in record time! We had more snow last night and I'm not sure how icy the roads will be this morning. The temp is 27 degrees so we shall see if I can get to DFC safely. I'll continue this blog this afternoon or evening and let you know how I fared.
I already have made some large scratches in the left rear quarter of my beautiful car. I don't believe I've written about it. Confession time!! I park my car at the top of the steep driveway in a small spot beside the garage. I usually back out down the driveway without any problem, but one morning I must have turned the steering wheel a bit when I parked. When I started to back down, (it was still dark, excuses, excuses!!), I didn't realize I was getting close to the brick wall that runs down the left side if the drive. Out of the blue came the horrendous scraping sound and by the time I reacted to it, I had really scraped the car. Didn't damage the wall at all, thank goodness. I though I might have awoken the neighbors with the sound, but didn't. My beautiful car :-( Commercial break ... the coffee is ready and smells wonderful, will be right back!
ahhhhh ambrosia!!! think I can survive til 10 O'clock!
When we first arrived, we filled out a "Pillars of Lifestyle Changes" chart in a lifestyle coaching class. On the chart were five pillars. Each one named: Environment, Stress Management, Self-Image and Body-Image, Professional and Social Life, Emotional Well-Being, and finally, Social Support. I ranked them (out of a possible ten, where the higher the number meant you felt good about this aspect of you life:) :
Environment 4, Stress Management 9.5, Self-Image-and Body-Image 4, Professional and Social Life 9, Emotional Well-Being 4, and Social Support 9.
Last week we took the same survey and my pillars have gotten stronger over three weeks here:
Environment 7.5, Stress Management 8, Self-Image-and Body-Image 5.5, Professional and Social Life 9, Emotional Well-Being 7.5, and Social Support 10.
The only one that I think needs some explanation is the Environment pillar. It indicates your immediate environment effects your healthy lifestyle. Included are, availability of places to exercise, availabity of triggar foods that cause binge eating, etc. I first ranked this pillar low as we live on a busy street and walking is difficult. Becauce I walk through the kitchen on the way to the family room, trigger foods have been too accessable for me, as well as a large can of delicious popcorn that arrived at Christmas. I now realize that there is a motel pool that I can use to "pool walk" and workout in, I do have the York Fitness Center gym, but may upgrade to a newer one in York with machines similar to the ones here, and Sudie has already gotten rid if many trigger foods in the house, thus the rise in the rating. I think Stress Management was a bit lower because of my worry about coming back to my old environment and the temptations. I really do feel I have indeed changed, and will be successful, but it is a worry in the back of my mind.
I plan to continue this blog when I return to York, so tune in for the next year or more. I can see me blogging maybe once a week after I return. Sudie has shown me a way to make the blogs into a book and I plan to make it once I am satisfied with my total weight loss. I think I might even include some "before" , "during", and "after" photos of me in it so I can track my change in body shape. That in itself can be a strong motivator. I already have a "before" photo, and I will have Sudie photo me when I get home. I can see some change in my facial appearance, but I really don't think I have changed too much elsewhere. The photo will tell all, maybe.
Saturday, January 30, 2010
Jan 30 - Day 21
Woke up this morning to about 6 inches of snow that pretty much closed down Durham. I ate my bag breakfast which consisted of a whole wheat bagel, peanut butter and jam, and an orange. I watched S. Williams play tennis at the Australian Open but had to leave before the start of the third set. Luckily, I have a remote car starter, so the car had a head start when I worked my way down the steps to the road. As a New Englander, I had a snow scraper in the car. Most folks here don't. As a matter of fact, when I got back around 3:30, the next door neighbor's door lock was frozen and I had to tell them to heat the key to unfreeze the lock. I also lent them my scraper.
When I left for DFC, I only saw 5 or 6 cars all the way. The roads were snow covered but I made sure I didn't get behind any NC drivers. Slow and easy got me to the center around 10:30, as planned.
The first thing I did this morning (there are no classes today) was to treadmill for 30 minutes and Nu-step for 30 minutes. The pool opened up at 11:30 and the instructor sure took us through the mill today. We basically pushed and pulled the water from side to side of the pool for 40 minutes straight, with a 5 minute stretch time at the end. Then time for lunch,(my glucose level was 76 this morning.) After lunch I repeated my morning set for another 50 minutes, as the gym closed down at 2:30.
More folks are leaving today. I wonder how many I will know come Sunday night. The kitchen made a packed dinner for tonight consisting of a hard boiled egg, the fixings for a chicken sandwich and fruit. Paula has set me up with silverware, napkins and even a percolating coffee pot for tomorrow morning. The center is opening up at 10am so I will go over for a quick breakfast before chapel. Weather permitting, I am taking 3 people with me. I do believe I will call the chapel ahead of time to be sure there will be a service.
That's it my friends. Short day, short blog!
When I left for DFC, I only saw 5 or 6 cars all the way. The roads were snow covered but I made sure I didn't get behind any NC drivers. Slow and easy got me to the center around 10:30, as planned.
The first thing I did this morning (there are no classes today) was to treadmill for 30 minutes and Nu-step for 30 minutes. The pool opened up at 11:30 and the instructor sure took us through the mill today. We basically pushed and pulled the water from side to side of the pool for 40 minutes straight, with a 5 minute stretch time at the end. Then time for lunch,(my glucose level was 76 this morning.) After lunch I repeated my morning set for another 50 minutes, as the gym closed down at 2:30.
More folks are leaving today. I wonder how many I will know come Sunday night. The kitchen made a packed dinner for tonight consisting of a hard boiled egg, the fixings for a chicken sandwich and fruit. Paula has set me up with silverware, napkins and even a percolating coffee pot for tomorrow morning. The center is opening up at 10am so I will go over for a quick breakfast before chapel. Weather permitting, I am taking 3 people with me. I do believe I will call the chapel ahead of time to be sure there will be a service.
That's it my friends. Short day, short blog!
Friday, January 29, 2010
Jan 29 - Day 20
We are preparing for a major snow/ice storm coming in tonight and tomorrow. A number of folks at DFC have left today, a few days early in order to beat the storm. I parked at the bottom of the driveway so that I can get to Duke tomorrow. The kitchen prepared sack breakfasts for us to bring back. The doors aren't opening til 9AM an hour later than usual. My plan is to sleep in (the first chance I have had) and see how things are around 10AM. Hopefully I will be able to get out.
All my glucose numbers were below 100 today, tonight's being 76. The scale says I gained 2 pounds in the last few days! How can that be!!! grrrr I was a bit upset and disappointed but later I spoke to others who have had the same thing happen this week. Maybe it was the little extra Chinese food I had last night. I had already gone to all the classes that were offered today as this is my third week and many classes repeat every two weeks so in response to the weight gain, I worked out all day between the pool and gym for 280 minutes (4 hours 40 minutes) . For the week, I have spent 910 minutes working out, up from 560 last week. There was a lot of saying goodbyes between the exercising so rest assured that I wasn't eating bon-bons and watching TV during my free moments.. I did go to the pharmacy to pick up some diabetics supplies that I had ordered a few days ago. All the diabetic supplies are free, I discovered. I did buy some alcohol swabs to clean my finger tip before I take my blood sample.
A small group of us gathered in the front foyer of the facility and the gal who runs the music festival during the summer near Bar Harbor, ME sang some old tunes and show tunes and led us in a few other songs. It was a fun time had by all. Staff and clients "lightened up" a bit and were all singing together. She leaves on Sunday, and will be missed. She reminds me very much of Shirley back in Connecticut.
Paula just got back from the grocery store and said we have 1 inch of snow on the ground in the past half - hour. It really does look like it wilk be a major storm.
All my glucose numbers were below 100 today, tonight's being 76. The scale says I gained 2 pounds in the last few days! How can that be!!! grrrr I was a bit upset and disappointed but later I spoke to others who have had the same thing happen this week. Maybe it was the little extra Chinese food I had last night. I had already gone to all the classes that were offered today as this is my third week and many classes repeat every two weeks so in response to the weight gain, I worked out all day between the pool and gym for 280 minutes (4 hours 40 minutes) . For the week, I have spent 910 minutes working out, up from 560 last week. There was a lot of saying goodbyes between the exercising so rest assured that I wasn't eating bon-bons and watching TV during my free moments.. I did go to the pharmacy to pick up some diabetics supplies that I had ordered a few days ago. All the diabetic supplies are free, I discovered. I did buy some alcohol swabs to clean my finger tip before I take my blood sample.
A small group of us gathered in the front foyer of the facility and the gal who runs the music festival during the summer near Bar Harbor, ME sang some old tunes and show tunes and led us in a few other songs. It was a fun time had by all. Staff and clients "lightened up" a bit and were all singing together. She leaves on Sunday, and will be missed. She reminds me very much of Shirley back in Connecticut.
Paula just got back from the grocery store and said we have 1 inch of snow on the ground in the past half - hour. It really does look like it wilk be a major storm.
Thursday, January 28, 2010
Jan 28 - Day 19
Today was my first full day of checking my glucose before each meal. It. wonderful that the instrument that I am using doesn't hurt at all when I prick my finger. That is a wonderful relief to me because that was the part of the whole diabetes thing that bothered me the most. I have been below 100 (normal) all day. I even went to the medical office before breakfast and lunch and had them recheck my glucose because I wasn't sure my values were right. Turns out their value was 15 points higher than mine, but even then, the difference was will within acceptable range. BP was 116/65 another good number!
I am learning so much! At a class on Vitamins and Minerals, we were told that Vit, A & C are water soluble and any excess amount that you take will not remain in the body, but will run right through. The saturation point is at 250 mg. I wonder what that means for huge doses of Vit. C when you are beginning to feel sick??? Hmmmmmm.
I met with my nutritionist and we went over a list I had made beforehand of my usual breakfasts (even Lobster Cove,) and my lunches, and she o.k.ed them all with very few minor changes, which was a surprise to me.
This afternoon at the cooking demo, the head chef here made turkey meatball, a fabulous marinara sauce, Eggplant Parmesan, and a spinich salad. More recipes for me, though I don't see me making the eggplant concoction!
After supper, I again went to the Chinese cooking class and watched Len make General Tso's Chicken, Egg drop soup, and a wonderful Shrimp Fried Rice, all very low in fat and low in sodium. Len served a most tastey Plum tea. I bought a box to bring home as I know Sudie loves tea at night.
When I got back to my room, I had a skype call from Roger! WOW. Ethan was sitting in his lap (for a while) and I think he might have realized his grandpa. I skyped Sudie, and although we couldn't get three skype video connections to work, we were able to have a three-way phone conversation! Great to see my Grandson.
It;s late tonight with the cooking school and talking with Roger and Sudie, so I am calling it a day. Good Night all!
I am learning so much! At a class on Vitamins and Minerals, we were told that Vit, A & C are water soluble and any excess amount that you take will not remain in the body, but will run right through. The saturation point is at 250 mg. I wonder what that means for huge doses of Vit. C when you are beginning to feel sick??? Hmmmmmm.
I met with my nutritionist and we went over a list I had made beforehand of my usual breakfasts (even Lobster Cove,) and my lunches, and she o.k.ed them all with very few minor changes, which was a surprise to me.
This afternoon at the cooking demo, the head chef here made turkey meatball, a fabulous marinara sauce, Eggplant Parmesan, and a spinich salad. More recipes for me, though I don't see me making the eggplant concoction!
After supper, I again went to the Chinese cooking class and watched Len make General Tso's Chicken, Egg drop soup, and a wonderful Shrimp Fried Rice, all very low in fat and low in sodium. Len served a most tastey Plum tea. I bought a box to bring home as I know Sudie loves tea at night.
When I got back to my room, I had a skype call from Roger! WOW. Ethan was sitting in his lap (for a while) and I think he might have realized his grandpa. I skyped Sudie, and although we couldn't get three skype video connections to work, we were able to have a three-way phone conversation! Great to see my Grandson.
It;s late tonight with the cooking school and talking with Roger and Sudie, so I am calling it a day. Good Night all!
Wednesday, January 27, 2010
Jan 27 - Day 18
Another chilly morning when I left, temp 27 degrees, but it got up into the 50's later in the day. I spent the morning until my medical check-up at 11am exercising: 30 minutes on the tread mill, 50 minutes in water aerobics, and 50 minutes in a "Core strength and Stretch class. The latter was very easy with a lot of stretching of all the muscles and using the abs in the deep end of the pool. No six-pack yet!
At my medical check-up, I got the results of my A1C test, and the number was high at 7.5. 3.5 is considered normal. Dr. Sha prescribed some medicine that will help with the glucose number but won't show any results for two weeks. Interestingly, the medication also helps with weight loss, so I am getting two benefits from the medicine. He was very happy with all the other medical results. I am beginning to test myself before every meal so that we can follow my progress as (I know it will) the glucose level goes down with the weight loss and exercise. I was given a free gismo to test my blood. It is the very latest technology but is a bit complicated to use. I have homework tonight to go over all the instructions again, and if I have any questions, I will go to the clinic tomorrow morning and they can run the process through with me again. The instructions remind me of the ones you get to set up a new computer, a photo all in color with each step clearly detailed.
Think I'll skip detailing all the class I attended today, except one titled "Volumetrics". The key component to the program, is to eat food that is high in volume like fresh vegies, fruit, broth based soups, and low in calories. I bought a book that has some fantastic recipes using this theory.
Time for homework, maybe a bit of TV, then skyping with Sudie (and maybe Roger?) and then bed time. I have been watching almost no TV as by the time I get back, write the blog, skype, I am tired so I have been going to bed.
I love the comments and emails you are sending me ...they definitely lift up my day!
At my medical check-up, I got the results of my A1C test, and the number was high at 7.5. 3.5 is considered normal. Dr. Sha prescribed some medicine that will help with the glucose number but won't show any results for two weeks. Interestingly, the medication also helps with weight loss, so I am getting two benefits from the medicine. He was very happy with all the other medical results. I am beginning to test myself before every meal so that we can follow my progress as (I know it will) the glucose level goes down with the weight loss and exercise. I was given a free gismo to test my blood. It is the very latest technology but is a bit complicated to use. I have homework tonight to go over all the instructions again, and if I have any questions, I will go to the clinic tomorrow morning and they can run the process through with me again. The instructions remind me of the ones you get to set up a new computer, a photo all in color with each step clearly detailed.
Think I'll skip detailing all the class I attended today, except one titled "Volumetrics". The key component to the program, is to eat food that is high in volume like fresh vegies, fruit, broth based soups, and low in calories. I bought a book that has some fantastic recipes using this theory.
Time for homework, maybe a bit of TV, then skyping with Sudie (and maybe Roger?) and then bed time. I have been watching almost no TV as by the time I get back, write the blog, skype, I am tired so I have been going to bed.
I love the comments and emails you are sending me ...they definitely lift up my day!
Tuesday, January 26, 2010
Jan 26 - Day 17
When I got up, I checked the weather on my computer and it was 32 degrees outside, not as cold as two weeks ago but quite chilly. Paula says there is a snow storm predicted for Thursday and down here they do little plowing. She thinks there might be as many as 6 plows for the whole town. I'm not sure what it means for DFC, but I'm sure they will tell us ahead of time if the center is closed for a bit.
After breakfast, I worked out on the Nu-step for two - 30 minute sessions, with a break in between when I went to the nutrition office and purchased a few paperback books. Then it was to the pool where I "Water walked" for 20 minutes and spent 50 minutes in a "Water Power and strength" class.
My legs are feeling so much stronger in just two+ weeks, which I find amazing. In addition, the pain in my right shoulder is less and I have increased my range of motion a bit. I could not raise my right arm over my head when I got here and now I can do it to some degree. I believe all this is a result of my strengthening of the muscles around the knee and shoulder. I asked my trainer if I could start using the treadmill and he o.k.ed me so this afternoon I spent 30 minutes on it. I guess that made it just over 2 1/2 hours of aerobics today!
We have begun classes on planing our exit strategies once we leave DFC. I can't believe a week from Saturday, it will be over. I have made so many friends here. I feel it's like a college campus with all the classes and the pressure of getting to them on time, especially after being in the pool, and the sitting around in between, chatting.
After lunch I went to a hypertension discussion and found it very helpful. Dr. Eisenson the director here lead the class. A few days ago I had looked at the CD that we received the first day with class notes and power-point presentations for all the classes we have attended on it. My disk was missing the medical presentations so for the last two days I have been telling anyone in authority here about the glitch. Today, I told the "Big cheese" about the disk during a break. He was a bit dismayed and said the center had switched over to a CD from paper a few weeks ago and he would look into the problem. I went outside the room during the break and a friend told me that new disks would be available by 3PM. Then she came into the classroom with one of three new disks! I guess "the squeaky wheel gets the grease" as someone in class said.
The last class today was about Low Carb Diets. The final word was, "all diets work, it's up to the dieter to adhere to it. Also, all diets improve metabolic functions and weight loss". One tidbit I want to pass along from the class: The nutritionist's favorite grain is "quinoa" very similar to brown rice but, as she said, has much more flavor. You need to rinse it well before boiling as it can have a bitter taste if you don't. You will find it in a health food store or many grocery stores carry it in their natural foods section. If you try it, let me know. I definately plan to find some when I return. It might be a great substitution for the Wild Rice Salad that Sudie put into Dragon Feast.
After breakfast, I worked out on the Nu-step for two - 30 minute sessions, with a break in between when I went to the nutrition office and purchased a few paperback books. Then it was to the pool where I "Water walked" for 20 minutes and spent 50 minutes in a "Water Power and strength" class.
My legs are feeling so much stronger in just two+ weeks, which I find amazing. In addition, the pain in my right shoulder is less and I have increased my range of motion a bit. I could not raise my right arm over my head when I got here and now I can do it to some degree. I believe all this is a result of my strengthening of the muscles around the knee and shoulder. I asked my trainer if I could start using the treadmill and he o.k.ed me so this afternoon I spent 30 minutes on it. I guess that made it just over 2 1/2 hours of aerobics today!
We have begun classes on planing our exit strategies once we leave DFC. I can't believe a week from Saturday, it will be over. I have made so many friends here. I feel it's like a college campus with all the classes and the pressure of getting to them on time, especially after being in the pool, and the sitting around in between, chatting.
After lunch I went to a hypertension discussion and found it very helpful. Dr. Eisenson the director here lead the class. A few days ago I had looked at the CD that we received the first day with class notes and power-point presentations for all the classes we have attended on it. My disk was missing the medical presentations so for the last two days I have been telling anyone in authority here about the glitch. Today, I told the "Big cheese" about the disk during a break. He was a bit dismayed and said the center had switched over to a CD from paper a few weeks ago and he would look into the problem. I went outside the room during the break and a friend told me that new disks would be available by 3PM. Then she came into the classroom with one of three new disks! I guess "the squeaky wheel gets the grease" as someone in class said.
The last class today was about Low Carb Diets. The final word was, "all diets work, it's up to the dieter to adhere to it. Also, all diets improve metabolic functions and weight loss". One tidbit I want to pass along from the class: The nutritionist's favorite grain is "quinoa" very similar to brown rice but, as she said, has much more flavor. You need to rinse it well before boiling as it can have a bitter taste if you don't. You will find it in a health food store or many grocery stores carry it in their natural foods section. If you try it, let me know. I definately plan to find some when I return. It might be a great substitution for the Wild Rice Salad that Sudie put into Dragon Feast.
Monday, January 25, 2010
Jan 25 - Day 16
Today was a beautiful warm day. I actually wore shorts today and it felt great. Sorry about the weather you are having in the east! Warm weather, warm pool, aren't you feeling sorry for me? hehehe
I got a bit of a surprise this morning when they tested my glucose. The level had jumped to 159, up from 117 on Friday. Don't know the reason, I really was good at the restaurant Saturday night! But folks who know, say that even that level is not terrible. I have my Medical check-up on Wed and will find out more then. HOWEVER I did weigh myself and I now have lost a total of 18.1 Lbs. in two weeks. Folks who are been here a number of times told me that during the first two weeks it is typical to lose lots of weight, and the third and fourth week are bummers, usually only a couple of pounds a week. Hey, four pounds is four less pounds!!
After breakfast, I did one circuit on the weight machines. I am now beginning to increase the weights on some of them. My legs do feel a whole bunch stronger and the weights are easier this week than last. From there I went to water aerobics. Believe it or not, I am beginning to enjoy the class. I was less tired when I got out, yet I knew I have worked most of my muscles. They have devised a chart so that you know how much you are putting into an exercise call the Rate of Perceived Exertion:
6. No exertion
7. Extremely light
8.
9. Very light
10.
11. Light-notice your breathing
12
13. Somewhat hard breathing
14.
15Hard/heavy breathing-difficult to talk comfortably
16
17. Very hard
and a few more, but you get the idea. During an exercise session, the instructor will ask at what level we are at, or ask us to increase our level of exertion til we perceive our level at 14. They like us to keep within the 11 - 14 range. I have found this to be very helpful, even when I am on the Nu-Step machine.
I attended a group therapy session on "deeper issues" and then just before lunch went to a class, "Eating trigger foods Mindfully". Toward the end of the talk, we were given the opportunity of eating one potato chip ot one Hershey's Kiss. I chose the kiss.We opened up the kiss and are told to eat just 1/4 of it. Then we closed our eyes and experiences the taste, texture, and any other sensation we felt as we ate it. We did this three more time until the kiss was consumed. Then we talked about the experience. I agreed with those who said trhey felt satisfied with just one kiss! As I ate it, I was aware of the wonderful flavor and the sensation of it melting on my tongue. The point of the exercise was mindful eating. I challenge any of you to try it and let me know your experience.
After lunch, I went on a grocery store tour to Krogers. A nutritionist came along and led the tour pointing all the healthy foods that are available. One favorite was Amy's brand. I don't remember seeing it at Hannifords. I was late getting back to a class on Cardiovascular Fitness which discussed the use of all our muscles in our bodies - facinating!
I went downstairs and Nu-steped for 40 minutes, then back upstairs to a "Relieving Stress" class before dinner. For the first time, I didn't care for what was served, so I am a bit hungry, but the snack I have just eaten should fill in the cracks.
I got a bit of a surprise this morning when they tested my glucose. The level had jumped to 159, up from 117 on Friday. Don't know the reason, I really was good at the restaurant Saturday night! But folks who know, say that even that level is not terrible. I have my Medical check-up on Wed and will find out more then. HOWEVER I did weigh myself and I now have lost a total of 18.1 Lbs. in two weeks. Folks who are been here a number of times told me that during the first two weeks it is typical to lose lots of weight, and the third and fourth week are bummers, usually only a couple of pounds a week. Hey, four pounds is four less pounds!!
After breakfast, I did one circuit on the weight machines. I am now beginning to increase the weights on some of them. My legs do feel a whole bunch stronger and the weights are easier this week than last. From there I went to water aerobics. Believe it or not, I am beginning to enjoy the class. I was less tired when I got out, yet I knew I have worked most of my muscles. They have devised a chart so that you know how much you are putting into an exercise call the Rate of Perceived Exertion:
6. No exertion
7. Extremely light
8.
9. Very light
10.
11. Light-notice your breathing
12
13. Somewhat hard breathing
14.
15Hard/heavy breathing-difficult to talk comfortably
16
17. Very hard
and a few more, but you get the idea. During an exercise session, the instructor will ask at what level we are at, or ask us to increase our level of exertion til we perceive our level at 14. They like us to keep within the 11 - 14 range. I have found this to be very helpful, even when I am on the Nu-Step machine.
I attended a group therapy session on "deeper issues" and then just before lunch went to a class, "Eating trigger foods Mindfully". Toward the end of the talk, we were given the opportunity of eating one potato chip ot one Hershey's Kiss. I chose the kiss.We opened up the kiss and are told to eat just 1/4 of it. Then we closed our eyes and experiences the taste, texture, and any other sensation we felt as we ate it. We did this three more time until the kiss was consumed. Then we talked about the experience. I agreed with those who said trhey felt satisfied with just one kiss! As I ate it, I was aware of the wonderful flavor and the sensation of it melting on my tongue. The point of the exercise was mindful eating. I challenge any of you to try it and let me know your experience.
After lunch, I went on a grocery store tour to Krogers. A nutritionist came along and led the tour pointing all the healthy foods that are available. One favorite was Amy's brand. I don't remember seeing it at Hannifords. I was late getting back to a class on Cardiovascular Fitness which discussed the use of all our muscles in our bodies - facinating!
I went downstairs and Nu-steped for 40 minutes, then back upstairs to a "Relieving Stress" class before dinner. For the first time, I didn't care for what was served, so I am a bit hungry, but the snack I have just eaten should fill in the cracks.
Sunday, January 24, 2010
Jan 24 - Day15
I have decided that Sunday will be a Saboth day for me ... no exercising.
I slept late this morning. I woke up in the middle of the night with a very stuffy nose and stuffy nose = no Bipap = no or very poor sleep. I got up, found some Dristan in the back of my Bipap bag, got some cushions from the back of the couch in the other bedroom and propped myself up in bed. The medicine began to work after a bit, so I put the mask on, but stayed in the upright position until sometime later when I must have tossed the cushions aside. I am snuffly today, but with a day off and another early bed time tonight, I suspect I will feel better tomorrow.
I took two women from the program to church today. The service was an ecumenical morning prayer service. Though I missed having communion, the choir sang more pieces during the service. The introit was an acapella piece "Exultate justi" by Viadana (1564-1645) sung by a select, smaller choir from the chancel steps. The first anthem sung just before the New Testament reading was "Father Eternal" by Richard Shephard (b. 1949) and the Offertory anthem as "Os justi" by Bruckner (1824-1896). Finally, from the back of the church the choir again sang "God be in my Head" by Rutter at the end of the service. I have sung this many times and it so fills me with peace and comfort as I listen as their voices reverberate along the high ceiling.
After lunch, I decided to find "The tobacco Trail" which starts in Durham and runs for miles south of the city. It is a man-made trail for walking, jogging and biking. I must have spent an hour or more looking for some trace of it, but I finally gave up and drove back to my room. About 1/4 mile for the house, I saw a walking bridge over the road and guess what it said? You guessed it, "Tobacco Trail Bridge!" I visually followed the blue fencing that is on either side of it until I lost it close to the house. Across the street from our road is a park so I stopped by and spoke to Chris, who has moved down from Connecticut. He pointed to a bridge and road across it that will take me to the trail. Town is only a 30-40 min walk from here so I plan to walk it from the house and back next weekend. I was so thrilled that I would have walked it today, but we are due a big rain storm this afternoon and night. Can you imagine, right here in my back yard!!
I have done my laundry today, and plan to watch some games on TV (without the popcorn.)
I slept late this morning. I woke up in the middle of the night with a very stuffy nose and stuffy nose = no Bipap = no or very poor sleep. I got up, found some Dristan in the back of my Bipap bag, got some cushions from the back of the couch in the other bedroom and propped myself up in bed. The medicine began to work after a bit, so I put the mask on, but stayed in the upright position until sometime later when I must have tossed the cushions aside. I am snuffly today, but with a day off and another early bed time tonight, I suspect I will feel better tomorrow.
I took two women from the program to church today. The service was an ecumenical morning prayer service. Though I missed having communion, the choir sang more pieces during the service. The introit was an acapella piece "Exultate justi" by Viadana (1564-1645) sung by a select, smaller choir from the chancel steps. The first anthem sung just before the New Testament reading was "Father Eternal" by Richard Shephard (b. 1949) and the Offertory anthem as "Os justi" by Bruckner (1824-1896). Finally, from the back of the church the choir again sang "God be in my Head" by Rutter at the end of the service. I have sung this many times and it so fills me with peace and comfort as I listen as their voices reverberate along the high ceiling.
After lunch, I decided to find "The tobacco Trail" which starts in Durham and runs for miles south of the city. It is a man-made trail for walking, jogging and biking. I must have spent an hour or more looking for some trace of it, but I finally gave up and drove back to my room. About 1/4 mile for the house, I saw a walking bridge over the road and guess what it said? You guessed it, "Tobacco Trail Bridge!" I visually followed the blue fencing that is on either side of it until I lost it close to the house. Across the street from our road is a park so I stopped by and spoke to Chris, who has moved down from Connecticut. He pointed to a bridge and road across it that will take me to the trail. Town is only a 30-40 min walk from here so I plan to walk it from the house and back next weekend. I was so thrilled that I would have walked it today, but we are due a big rain storm this afternoon and night. Can you imagine, right here in my back yard!!
I have done my laundry today, and plan to watch some games on TV (without the popcorn.)
Saturday, January 23, 2010
Jan. 23 - Day 14
14th day, that's two weeks. Time is really starting to fly. I am now into the daily routine. The center is very much like a college with classes all day long, rushing from the pool to the next class and trying not to be late. The teachers here are very understanding about that as classes often go too long.
I had an aha moment this morning when I got to the bottom of the steps which take me to the lower level. I sudden realized that I desended without using the hand rail and at a normal speed, one foot after the other. This might not seem aha-ish to some, but I realized just how far I have come in the two weeks I have been here.
My glucose was at 117 this morning. That is good because it hadn't gone up during the last 24 hours. At breakfast, we had two smallish corn pancakes with a light raspberry syrup and fruit. I was sure I would feel hungry during the morning, but I wasn't.
I did the Nu-step after breakfast and then attended a lecture on Nutrition myths and realities. I worked on next week's schedule and then after lunch drove over to the East Campus of Duke to "walk the wall." There is a low wall that completely encircles the campus and inside the wall they have made a wonderful walking/jogging path. It's not all level, though there really aren't any steep parts. The homes around the campus are quite old and lovely. Time passed quickly as my attention was often on the campus buildings and homes outside the wall.
I returned to the center and worked out on the Nu-step for 20 more minutes. I returned to my suite, took a short nap and got ready for my night out, well not really night, but a few hours away from Durham. I drove to Chapel Hill and met Sarah and her suite mate, Kaitlyn, and we headed over to the Loop restaurant for supper. It was great on many levels. One, I got to catch up with Sarah and her doings at UNC, met Kaitlyn, and had a successful outing to a restaurant, The Loop. I had downloaded the menu and had made some choices before I drove down, but I ended up ordering an individual sized tomato and artichoke pizza that was under 300 calories. It was very tasty. I was amused to note that the girls saved half of their wraps for a later meal, while I "mindfully" ate my pizza. They had to wait til I finished. Now ain't that a change for me, the once super fast eater.
It will be an early bed time for me, as I stayed up late writing the beginnings of an introduction for Dad's Good Friday meditations that I hope to get published someday.
I had an aha moment this morning when I got to the bottom of the steps which take me to the lower level. I sudden realized that I desended without using the hand rail and at a normal speed, one foot after the other. This might not seem aha-ish to some, but I realized just how far I have come in the two weeks I have been here.
My glucose was at 117 this morning. That is good because it hadn't gone up during the last 24 hours. At breakfast, we had two smallish corn pancakes with a light raspberry syrup and fruit. I was sure I would feel hungry during the morning, but I wasn't.
I did the Nu-step after breakfast and then attended a lecture on Nutrition myths and realities. I worked on next week's schedule and then after lunch drove over to the East Campus of Duke to "walk the wall." There is a low wall that completely encircles the campus and inside the wall they have made a wonderful walking/jogging path. It's not all level, though there really aren't any steep parts. The homes around the campus are quite old and lovely. Time passed quickly as my attention was often on the campus buildings and homes outside the wall.
I returned to the center and worked out on the Nu-step for 20 more minutes. I returned to my suite, took a short nap and got ready for my night out, well not really night, but a few hours away from Durham. I drove to Chapel Hill and met Sarah and her suite mate, Kaitlyn, and we headed over to the Loop restaurant for supper. It was great on many levels. One, I got to catch up with Sarah and her doings at UNC, met Kaitlyn, and had a successful outing to a restaurant, The Loop. I had downloaded the menu and had made some choices before I drove down, but I ended up ordering an individual sized tomato and artichoke pizza that was under 300 calories. It was very tasty. I was amused to note that the girls saved half of their wraps for a later meal, while I "mindfully" ate my pizza. They had to wait til I finished. Now ain't that a change for me, the once super fast eater.
It will be an early bed time for me, as I stayed up late writing the beginnings of an introduction for Dad's Good Friday meditations that I hope to get published someday.
Friday, January 22, 2010
Jan 22 - Day 13
I am pleased to report that I am back to normal today. I went to bed at 9:30 last night and I think that helped. Someone here today suggested that I had overdone the Nu-step by working out for an hour day before yesterday, and that I was feeling the effects of that.
I got stuck this morning before breakfast and my glucose level was 116 :-). After I had spent two hours in the pool, I weighed myself in the locker room and I weighed 253 pounds a loss of 16 pounds since I arrived. How about that!
Besides the pool, I had classes in "Fitness fundamentals ll", and "Mindless Eating" In the first class I learned that weight loss intails both aerobic exercise and diet working hand in hand. The instructor asked,"Which weighs more, a pound of muscle or a pound of fat?" Some of us, me included, said a pound of muscle! DUH They both weigh a pound so they are the same!! Muscle is more dense and takes up less space, however. So anyone who says they are not losing weight because they are gaining mussle is misinformed (like I was).
The Mindless Eating class was very informative. I fit in like a glove! Brian Wansink who has done over 350 studies says the "external factors, such as speed of eating, eating with others, distractions, portions, location of food on the table, and variety often influence eating habits more than hunger. A very interesting concept, one I need to think more about and put into my recovery plan when I return. (However, I will not give up up Monday morning gatherings at the Lobster Cove for breakfast.) Fast eating and watching TV when I eat (distraction) are two of my triggers for overeating.
I received an email from Sarah and I will be taking her and her suite mate out for dinner tomorrow night. Thoughtful as usual, she sent me the URL of the restaurant so I was able to go on line this afternoon and download the nutrition facts for all the food they serve. Later tonight I will look it over and plan my meal. FWI there is a great site on line where you input a price range, and town and state where you want to find a restaurant and you will get a menu. Many have the netrition facts right there for you to look at and plan for. I tried several restaurants around here and was very successful. the site is:
www.healthydiningfinder.com
After lunch I had a few hours free before my appointment with Dr. Sha to go over my lab results, so I drove over to Chapel Hill and found Sarah's dorm. I didn't want to try to locate it in the dark tomorrow night. When I got back I saw Dr. Sha, and discovered the lab did the wrong test and is redoing the A1C test. HOWEVER he was very pleased with my drop in glocose over the last two days and said that maybe I won't need any medication at all!!!! :-)
I worked out on the Nu-step for 30 minutes and did one rotation of the weight machines before dinner.
Tonight was steak night!
I got stuck this morning before breakfast and my glucose level was 116 :-). After I had spent two hours in the pool, I weighed myself in the locker room and I weighed 253 pounds a loss of 16 pounds since I arrived. How about that!
Besides the pool, I had classes in "Fitness fundamentals ll", and "Mindless Eating" In the first class I learned that weight loss intails both aerobic exercise and diet working hand in hand. The instructor asked,"Which weighs more, a pound of muscle or a pound of fat?" Some of us, me included, said a pound of muscle! DUH They both weigh a pound so they are the same!! Muscle is more dense and takes up less space, however. So anyone who says they are not losing weight because they are gaining mussle is misinformed (like I was).
The Mindless Eating class was very informative. I fit in like a glove! Brian Wansink who has done over 350 studies says the "external factors, such as speed of eating, eating with others, distractions, portions, location of food on the table, and variety often influence eating habits more than hunger. A very interesting concept, one I need to think more about and put into my recovery plan when I return. (However, I will not give up up Monday morning gatherings at the Lobster Cove for breakfast.) Fast eating and watching TV when I eat (distraction) are two of my triggers for overeating.
I received an email from Sarah and I will be taking her and her suite mate out for dinner tomorrow night. Thoughtful as usual, she sent me the URL of the restaurant so I was able to go on line this afternoon and download the nutrition facts for all the food they serve. Later tonight I will look it over and plan my meal. FWI there is a great site on line where you input a price range, and town and state where you want to find a restaurant and you will get a menu. Many have the netrition facts right there for you to look at and plan for. I tried several restaurants around here and was very successful. the site is:
www.healthydiningfinder.com
After lunch I had a few hours free before my appointment with Dr. Sha to go over my lab results, so I drove over to Chapel Hill and found Sarah's dorm. I didn't want to try to locate it in the dark tomorrow night. When I got back I saw Dr. Sha, and discovered the lab did the wrong test and is redoing the A1C test. HOWEVER he was very pleased with my drop in glocose over the last two days and said that maybe I won't need any medication at all!!!! :-)
I worked out on the Nu-step for 30 minutes and did one rotation of the weight machines before dinner.
Tonight was steak night!
I had a VERY rare piece of strip steak with a wonderful bordelaise sauce on top of it, roasted veggies and potatoes, and Tiramisu for dessert which was VERY good!. I just looked up the recipe in the cookbook. It uses fat free sour cream, fat free cream cheese, sugar, skim milk, vanilla extract, light frozen whipped topping, brewed coffee, ladyfingers, and unsweetened cocoa powder. Believe it or not, the total calories for one serving is only 160 calories!! This is definitely something I will bring to a pot luck supper at church,or to Foyer group! Don't tell anyone what the ingredients are if I do so, until after they taste it!
IT'S BEEN A VERY GOOD DAY!!
Thursday, January 21, 2010
Jan 21 - Day 12
Today has not been a great day for me. I woke up feeling light-headed and a bit "spacey" and thought it must have been hunger. I had breakfast and went to my first class, on fast foods and chain restaurants. We went over the major chains, and I now have a good idea of where to eat and what to order. Again I can share the info with you when I get back. Went to the gym for a "Strong Limbs" class using the large rubber ball, and then off to the pool. I was ok for the first 10 minutes but I didn't have the strength today to stay in the deep end, my arm really ached, and I struggled with the exercises.
When I arrived at the "Awareness Training through Mindful Meditation," a friend who is diabetic, said I didn't look right and he thought my blood sugar might be low, so I took a blood test there in the room using his equipment (he did change the needle) and my glucose level was at 103, almost normal, the lowest it has been since I arrived here. I will get tested tomorrow morning to see what the number is. The doctor leading the class insisted that I run down to the clinic to be checked out. I did and my blood pressure with a bit high, but ok though I still felt a bit light-headed. When I got back, the room was very quite and everyone was sitting with their eyes closed. It reminded me of the quiet meditation we have done at the beginning of EV retreats with Sudie and Sue.
After lunch, I went to a cooking demo, done by the head chef. She made a pan seared fish (tilapia), spiced carrot soup with cilantro, and a cranberry pecan salad with raspberry vinaigrette. I have the recipes. We have had those dishes in the dining room over the past few days, so it was fascinating to see how they were healthily prepared. I finished out the day going to two more classes, a pain management class (very appropriate!) and a class on Arthritis taught by the director of the Diet Center. In the first class, we again did some quiet meditation as a way to ease pain, and lo and behold, by arm felt much better when we were done.
I decided to can the exercise I had planned for after dinner and came home. I plan to go to be early tonight as soon as Sudie and I Skype.
The answer to the question from last night (I bet you thought I would forget) is through our breathing. One reason we breath hard when exercising is to help expel the by-products of the fat we are burning up and of course to replenish the oxygen we have used up. I though that was a real revelation!
When I arrived at the "Awareness Training through Mindful Meditation," a friend who is diabetic, said I didn't look right and he thought my blood sugar might be low, so I took a blood test there in the room using his equipment (he did change the needle) and my glucose level was at 103, almost normal, the lowest it has been since I arrived here. I will get tested tomorrow morning to see what the number is. The doctor leading the class insisted that I run down to the clinic to be checked out. I did and my blood pressure with a bit high, but ok though I still felt a bit light-headed. When I got back, the room was very quite and everyone was sitting with their eyes closed. It reminded me of the quiet meditation we have done at the beginning of EV retreats with Sudie and Sue.
After lunch, I went to a cooking demo, done by the head chef. She made a pan seared fish (tilapia), spiced carrot soup with cilantro, and a cranberry pecan salad with raspberry vinaigrette. I have the recipes. We have had those dishes in the dining room over the past few days, so it was fascinating to see how they were healthily prepared. I finished out the day going to two more classes, a pain management class (very appropriate!) and a class on Arthritis taught by the director of the Diet Center. In the first class, we again did some quiet meditation as a way to ease pain, and lo and behold, by arm felt much better when we were done.
I decided to can the exercise I had planned for after dinner and came home. I plan to go to be early tonight as soon as Sudie and I Skype.
The answer to the question from last night (I bet you thought I would forget) is through our breathing. One reason we breath hard when exercising is to help expel the by-products of the fat we are burning up and of course to replenish the oxygen we have used up. I though that was a real revelation!
Wednesday, January 20, 2010
Jan 20 - Day 11
I was talking with new friend at Duke today, and I mentioned my hemoglobin had not fallen. He corrected me and said I was thinking of glucose, the sugar content in the blood. I realize I have been using the wrong term on this blog. I hope I didn't confuse anyone. I do apologize!
I had my weekly medical check-up this morning. I had lost a pound since yesterday, but my glucose had not dropped. I asked the Doc if it might be a good idea to give me the A1C diabetes test which will definitely diagnose me positive or negative. He agreed and I gave up more blood. If positive, I will begin medication immediately. Why wait til the program is over.
I participated in two pool aerobics classes first thing this morning. I my hands looked a bit "prunish" when I got out after nearly two hours in the pool. I'm pleased to note that the time in the deep water is much less taxing now than it was a week ago.
My tidbit of info from my classes today is this:
What happens to the fat that is burned during exercise, or for that matter anytime?? A clue is at the end of this blog.
This afternoon I used the Nu-step machine for 60 minutes. I originally planned for a 45 minute workout, but as I approached my "cool-down time" at 40 minutes, I thought, "Hay, I can do this for fifteen more minutes, and when I reached 55 minutes, I only had my cook-down" light work-out time left.
I played bingo tonight, had a ball, but didn't win. I won twice last week so that was perfectly ok with me. I emailed my niece, Sarah, who is a student at North Carolina University in Chapel Hill, quite close to Durham. I am going to take her out to dinner some place in Chapel Hill during the weekend. It will be interesting going to a restaurant on my own. I'll keep you posted on how I did. Speaking of restaurants, Some of you asked me what the dessert was at the Gourmet restaurant I went to on Monday. I found the trial menu in all my ever increasing piles of papers. It was a Warm Pear Tart Tatin with Honey-Creme Fraiche Ice Cream. I split it with a friend, so I was only half-bad :-)
Clue: The final metabolic products of fat burning are carbon dioxide and water. Does that suggest something. Tune in to tomorrow's blog for an answer.
I had my weekly medical check-up this morning. I had lost a pound since yesterday, but my glucose had not dropped. I asked the Doc if it might be a good idea to give me the A1C diabetes test which will definitely diagnose me positive or negative. He agreed and I gave up more blood. If positive, I will begin medication immediately. Why wait til the program is over.
I participated in two pool aerobics classes first thing this morning. I my hands looked a bit "prunish" when I got out after nearly two hours in the pool. I'm pleased to note that the time in the deep water is much less taxing now than it was a week ago.
My tidbit of info from my classes today is this:
What happens to the fat that is burned during exercise, or for that matter anytime?? A clue is at the end of this blog.
This afternoon I used the Nu-step machine for 60 minutes. I originally planned for a 45 minute workout, but as I approached my "cool-down time" at 40 minutes, I thought, "Hay, I can do this for fifteen more minutes, and when I reached 55 minutes, I only had my cook-down" light work-out time left.
I played bingo tonight, had a ball, but didn't win. I won twice last week so that was perfectly ok with me. I emailed my niece, Sarah, who is a student at North Carolina University in Chapel Hill, quite close to Durham. I am going to take her out to dinner some place in Chapel Hill during the weekend. It will be interesting going to a restaurant on my own. I'll keep you posted on how I did. Speaking of restaurants, Some of you asked me what the dessert was at the Gourmet restaurant I went to on Monday. I found the trial menu in all my ever increasing piles of papers. It was a Warm Pear Tart Tatin with Honey-Creme Fraiche Ice Cream. I split it with a friend, so I was only half-bad :-)
Clue: The final metabolic products of fat burning are carbon dioxide and water. Does that suggest something. Tune in to tomorrow's blog for an answer.
Tuesday, January 19, 2010
Jan 19 - Day 10
Today I decided to do all my aerobics in the morning, I began by using the Nu-step machine for 40 minutes, and the weights for another 33 minutes. Then it was off to the pool for "Aqua Power and strength, 50 minutes of constant movement with and without Styrofoam barbells which we forced through the water. Needless to say, I was very tired when I got out, but it was a good tiredness. From there I went to a Lifestyle Coaching class, ate lunch and attended a diabetes information class. It helped me to hear from a very knowledgeable nutritionist all about the disease. I have deeply appreciated the email I have received for many of you telling me your stories of family and friends who have diabetes. Finally I went to a class on modifying recipes :-) right up my alley. Can't wait t share the info with any of you who are interested. Here are a few:
Tips to Decrease the Total Fat and Lower Calories
Instead of This
Try Using This
Notes
Bacon
Lean Canadian bacon or turkey bacon
Sodium will still be high
Baking chocolate, unsweetened
- For every ounce of unsweetened baking chocolate, replace it with three Tbsp unsweetened cocoa powder and one Tbsp of heart-healthy oil.
- In brownies, cakes, and puddings use 3 Tbsp unsweetened cocoa powder with two Tsp of water.
- This combination has less saturated fat, but the calories and total fat are about the same.
-This combination has less calories and fat
Butter, oil, shortening, or margarine, for sauté or stir-fry
Use cooking spray, water, broth and/or nonstick pans.
An oil spray bottle (ex: “Misto”) or pastry brush will allow you to use a very small amount of heart healthy oil when cooking.
Butter, shortening, margarine, or solid fat in recipes other than baked goods
- Use ¼ less liquid oil or solid fat called for in the recipe.
- Use equal amounts of oil for melted shortening, margarine or butter.
- Use a trans fat free margarine.
- If recipe calls for 1 cup, use ¾ cup. If recipe uses ¼ cup shortening, use 3 Tbsp oil.
- Light butters/margarines do not hold up to cooking temperatures.
Butter, shortening or oil in baking
- Use applesauce or prune puree for half of the butter, shortening or oil.
- Try replacing oil with crushed pineapple, grated carrots, zucchini, apples, or mashed bananas.
May need to reduce baking time by 25% and/or reduce oven temperature by 25 – 50 degrees.
Cake frosting
Mix a little confectioner’s sugar with water to make a glaze for your cake.
Lemon zest or vanilla or almond extract will heighten flavor.
Cheese, whole fat
Use reduced fat or part-skim cheese.
Add it at the end of baking time.
Cream, Whipping Cream
- Use evaporated skim milk
- Use nonfat whipped topping or cream.
“Whipped topping” is only nonfat if one “serving” is used.
Cream sauces or canned soups in casseroles
- Use reduced fat or fat free canned soup. - Make a skim milk-based creamy sauce. (see note)
- Mix 2 Tbsp corn-starch and evaporated skim milk to create a thick cream; add to one cup heated skim milk to make a creamy sauce.
Cream cheese, full-fat
Use low-fat or nonfat cream cheese, Neufchatel or low-fat cottage cheese
Purée cottage cheese until smooth
Eggs
- Use egg whites or egg substitute.
- Use flaxseed and water paste (for baking only – see note).
- 3 e.w. or 3 T substitute per egg - 1 Tbsp flaxseed and 3 Tbsp hot water per egg: whisk and let sit until gooey (~10 min), then stir into batter until well-mixed
17
Gravy
1 Tbsp cornstarch or 2 Tbsp flour to thicken 1 cup fat free, low sodium broth
Whisk cornstarch or flour with 1T water before adding to broth
Mashed potatoes
Use garlic and vegetable or chicken stock instead of milk and butter.
Can also use low-fat or fat-free sour cream or cream cheese
Mayonnaise or salad dressing
- Use low fat, reduced or nonfat mayonnaise or salad dressing.
- Make your own salad dressing using more vinegar (virtually no calories or sodium) and less oil
Try this recipe: 1 Tbsp olive oil, 2 Tbsp Balsamic vinegar, 1 tsp mustard (Dijon if preferred), and 2 tsp garlic, minced (optional). Pinch of sugar if too vinegary.
Meat & Dairy products (high fat varieties)
- Try silken tofu to replace dairy products for creamy dishes and desserts.
- Use firm or extra firm tofu to replace meat in a stir-fry, pasta or other recipe.
Let excess water out of firm & extra firm tofu before use –sandwich between paper towels with a heavy plate on top.
Milk (whole), half and half, or evaporated milk
Use skim milk, Skim Plus (has added protein), 1% milk, evaporated skim milk, fat-free half and half, or plain soymilk with calcium.
Nuts
Try using ¼ to ⅓ the amount called for in the recipe.
You can intensify the nutty flavor by roasting nuts in the oven at 350 °F for 10 minutes.
Oil (“Vegetable” or “Corn”)
Always use more heart-healthy oils (high in monounsaturated fats)
Canola oil for high heat; Olive oil for lower temperature items.
Soups
Use potatoes, rice or pureed vegetables to thicken your soups instead of heavy cream.
Puree vegetables in large volumes and keep them in the freezer for convenience
Stews and soups
Refrigerate after cooking; fat will congeal on top and can be easily removed.
Sour cream full-fat, Full-fat cottage cheese, Full-fat Ricotta cheese
- Use nonfat or reduced fat sour cream or fat-free plain yogurt.
- Use 2% or fat-free cottage cheese.
- Use part-skim ricotta.
Keep in mind that yogurt is not heat stable unless mixed with cornstarch – See description.
Vegetable dips
Use nonfat or low-fat yogurt or fat-free sour cream as the base for your dips.
Homemade dips will have less sodium than store-bought.
...........................................................and much more!
Tonight at supper I had the most delicious lamb stew which had Indian spices. It was quite hot, but really good.
That's all folks! Good night, sleep tight, and don't let the bed bugs bite!
Tips to Decrease the Total Fat and Lower Calories
Instead of This
Try Using This
Notes
Bacon
Lean Canadian bacon or turkey bacon
Sodium will still be high
Baking chocolate, unsweetened
- For every ounce of unsweetened baking chocolate, replace it with three Tbsp unsweetened cocoa powder and one Tbsp of heart-healthy oil.
- In brownies, cakes, and puddings use 3 Tbsp unsweetened cocoa powder with two Tsp of water.
- This combination has less saturated fat, but the calories and total fat are about the same.
-This combination has less calories and fat
Butter, oil, shortening, or margarine, for sauté or stir-fry
Use cooking spray, water, broth and/or nonstick pans.
An oil spray bottle (ex: “Misto”) or pastry brush will allow you to use a very small amount of heart healthy oil when cooking.
Butter, shortening, margarine, or solid fat in recipes other than baked goods
- Use ¼ less liquid oil or solid fat called for in the recipe.
- Use equal amounts of oil for melted shortening, margarine or butter.
- Use a trans fat free margarine.
- If recipe calls for 1 cup, use ¾ cup. If recipe uses ¼ cup shortening, use 3 Tbsp oil.
- Light butters/margarines do not hold up to cooking temperatures.
Butter, shortening or oil in baking
- Use applesauce or prune puree for half of the butter, shortening or oil.
- Try replacing oil with crushed pineapple, grated carrots, zucchini, apples, or mashed bananas.
May need to reduce baking time by 25% and/or reduce oven temperature by 25 – 50 degrees.
Cake frosting
Mix a little confectioner’s sugar with water to make a glaze for your cake.
Lemon zest or vanilla or almond extract will heighten flavor.
Cheese, whole fat
Use reduced fat or part-skim cheese.
Add it at the end of baking time.
Cream, Whipping Cream
- Use evaporated skim milk
- Use nonfat whipped topping or cream.
“Whipped topping” is only nonfat if one “serving” is used.
Cream sauces or canned soups in casseroles
- Use reduced fat or fat free canned soup. - Make a skim milk-based creamy sauce. (see note)
- Mix 2 Tbsp corn-starch and evaporated skim milk to create a thick cream; add to one cup heated skim milk to make a creamy sauce.
Cream cheese, full-fat
Use low-fat or nonfat cream cheese, Neufchatel or low-fat cottage cheese
Purée cottage cheese until smooth
Eggs
- Use egg whites or egg substitute.
- Use flaxseed and water paste (for baking only – see note).
- 3 e.w. or 3 T substitute per egg - 1 Tbsp flaxseed and 3 Tbsp hot water per egg: whisk and let sit until gooey (~10 min), then stir into batter until well-mixed
17
Gravy
1 Tbsp cornstarch or 2 Tbsp flour to thicken 1 cup fat free, low sodium broth
Whisk cornstarch or flour with 1T water before adding to broth
Mashed potatoes
Use garlic and vegetable or chicken stock instead of milk and butter.
Can also use low-fat or fat-free sour cream or cream cheese
Mayonnaise or salad dressing
- Use low fat, reduced or nonfat mayonnaise or salad dressing.
- Make your own salad dressing using more vinegar (virtually no calories or sodium) and less oil
Try this recipe: 1 Tbsp olive oil, 2 Tbsp Balsamic vinegar, 1 tsp mustard (Dijon if preferred), and 2 tsp garlic, minced (optional). Pinch of sugar if too vinegary.
Meat & Dairy products (high fat varieties)
- Try silken tofu to replace dairy products for creamy dishes and desserts.
- Use firm or extra firm tofu to replace meat in a stir-fry, pasta or other recipe.
Let excess water out of firm & extra firm tofu before use –sandwich between paper towels with a heavy plate on top.
Milk (whole), half and half, or evaporated milk
Use skim milk, Skim Plus (has added protein), 1% milk, evaporated skim milk, fat-free half and half, or plain soymilk with calcium.
Nuts
Try using ¼ to ⅓ the amount called for in the recipe.
You can intensify the nutty flavor by roasting nuts in the oven at 350 °F for 10 minutes.
Oil (“Vegetable” or “Corn”)
Always use more heart-healthy oils (high in monounsaturated fats)
Canola oil for high heat; Olive oil for lower temperature items.
Soups
Use potatoes, rice or pureed vegetables to thicken your soups instead of heavy cream.
Puree vegetables in large volumes and keep them in the freezer for convenience
Stews and soups
Refrigerate after cooking; fat will congeal on top and can be easily removed.
Sour cream full-fat, Full-fat cottage cheese, Full-fat Ricotta cheese
- Use nonfat or reduced fat sour cream or fat-free plain yogurt.
- Use 2% or fat-free cottage cheese.
- Use part-skim ricotta.
Keep in mind that yogurt is not heat stable unless mixed with cornstarch – See description.
Vegetable dips
Use nonfat or low-fat yogurt or fat-free sour cream as the base for your dips.
Homemade dips will have less sodium than store-bought.
...........................................................and much more!
Tonight at supper I had the most delicious lamb stew which had Indian spices. It was quite hot, but really good.
That's all folks! Good night, sleep tight, and don't let the bed bugs bite!
Monday, January 18, 2010
Jan 18 - Day 9
Good news first! I weighed myself today and I have lost 11.2 pounds over the first week. I guess my taking yesterday off didn't hurt after all :-) My hemoglobin dropped one point so it is moving in the right direction too.
During the day, I did the water aerobics and chair aerobics. In the water I was able to stay in the deep end for the entire session and the chair aerobics weren't so taxing on my body. I had to quit a bit early as I had an appointment with the mental health counselor for a follow-up from last week. Any further sessions will cost big time so unless I completely lose my brain, I will pass.
The day was spent in class after class, pretty much all day. I participated in a group session "Exploring deeper issues" (of over-eating.)
Next week we are going to visit a grocery store and even though I have done a lot of shopping, I learned some interesting facts:
1. The body can not differentiate between the various kinds of surgar, sucross, fruitose, etc. don't worry about what kinds of sugar is in the food.
2. Partially hydrogenated fat is the very bad "trans fat" and even though a product says "no trans fat" the food industry rounds up and down, so there my be as much as .4g of trans fat in a product (rounded down to 0) and if you eat two servings you may be getting almost a gram of trans fat. The only way to know for certain if there is trans fat is to read the ingredients and look for partially hydrogenated fat.
3. In a recipe, always cut salt amounts in half. The recommended daily limit for salt is 2,400g and a tsp of salt has 2,300g. Better still use "half salt" and you have cut the salt content by 1/4th.
If you shop once a week, purchase:
4-6 varietes of vegies and 2-4 varieties of fruit
4-6 proteins, at least 3-5 lean
3-5 varieties of whole grain/starches
If you shop twice/week, purchase:
2-4 varieties of vegies, and 1-3 varieties of fruit
2-4 proteins, at least 2 lean
2-3 varieties of whole grain/starches
Lots more but too much to pass along.
Went to two more classes on "destructive thinking" and stress before heading off to the restaurant for dinner.
Last Friday the class chose Nina's Restaurant, the only 5 star restaurant in town. The goal was to choose from a very gourmet worded menu a meal that was under 800 calories. It was nearly impossible to choose as I didn't know half the words meant on the menu! Plus all the items I liked were filled with cream, fried, or fatty (and very expensive.) I finally went to the appetizer list and chose "Buckwheat Polenta with a Ragout of N.C. White Shrimp, Shaved Brussels Sprouts,and Cippolini Onions finished with Ricotta Salata & Country Ham." Now ain't that a mouth full!! I also had white wine, a small salad, and shared a dessert with a friend. I got out of there of just under $31 including tip! Not bad! I really wanted the "Wood Fired Venison over White beans, Swiss Chard, and Ricotta Gnocchi finished with a Wild Mushroom Broth." The problem I had with that was I was afraid the meat portion would be too large, and since I can't take any food back to the center, I would have had to leave some behind and therefore waste any food I didn't eat, and I didn't like that option. As expected, the food was excellent and the waiter remained cool with the grilling we gave him about what was in various foods, how they were prepared and the portion size. Other groups have been there and there were expecting us and our questions.
A great day, indeed!
During the day, I did the water aerobics and chair aerobics. In the water I was able to stay in the deep end for the entire session and the chair aerobics weren't so taxing on my body. I had to quit a bit early as I had an appointment with the mental health counselor for a follow-up from last week. Any further sessions will cost big time so unless I completely lose my brain, I will pass.
The day was spent in class after class, pretty much all day. I participated in a group session "Exploring deeper issues" (of over-eating.)
Next week we are going to visit a grocery store and even though I have done a lot of shopping, I learned some interesting facts:
1. The body can not differentiate between the various kinds of surgar, sucross, fruitose, etc. don't worry about what kinds of sugar is in the food.
2. Partially hydrogenated fat is the very bad "trans fat" and even though a product says "no trans fat" the food industry rounds up and down, so there my be as much as .4g of trans fat in a product (rounded down to 0) and if you eat two servings you may be getting almost a gram of trans fat. The only way to know for certain if there is trans fat is to read the ingredients and look for partially hydrogenated fat.
3. In a recipe, always cut salt amounts in half. The recommended daily limit for salt is 2,400g and a tsp of salt has 2,300g. Better still use "half salt" and you have cut the salt content by 1/4th.
If you shop once a week, purchase:
4-6 varietes of vegies and 2-4 varieties of fruit
4-6 proteins, at least 3-5 lean
3-5 varieties of whole grain/starches
If you shop twice/week, purchase:
2-4 varieties of vegies, and 1-3 varieties of fruit
2-4 proteins, at least 2 lean
2-3 varieties of whole grain/starches
Lots more but too much to pass along.
Went to two more classes on "destructive thinking" and stress before heading off to the restaurant for dinner.
Last Friday the class chose Nina's Restaurant, the only 5 star restaurant in town. The goal was to choose from a very gourmet worded menu a meal that was under 800 calories. It was nearly impossible to choose as I didn't know half the words meant on the menu! Plus all the items I liked were filled with cream, fried, or fatty (and very expensive.) I finally went to the appetizer list and chose "Buckwheat Polenta with a Ragout of N.C. White Shrimp, Shaved Brussels Sprouts,and Cippolini Onions finished with Ricotta Salata & Country Ham." Now ain't that a mouth full!! I also had white wine, a small salad, and shared a dessert with a friend. I got out of there of just under $31 including tip! Not bad! I really wanted the "Wood Fired Venison over White beans, Swiss Chard, and Ricotta Gnocchi finished with a Wild Mushroom Broth." The problem I had with that was I was afraid the meat portion would be too large, and since I can't take any food back to the center, I would have had to leave some behind and therefore waste any food I didn't eat, and I didn't like that option. As expected, the food was excellent and the waiter remained cool with the grilling we gave him about what was in various foods, how they were prepared and the portion size. Other groups have been there and there were expecting us and our questions.
A great day, indeed!
Sunday, January 17, 2010
Jan 17 - Day 8
Today was a day off from all the exercise. Instead it was a day to recharge batteries, physical and spiritual, a day to do my laundry and remake my bed. Can you believe it's been a week already, 1/4 of my program completed. I slept in a bit later, showered, shaved, and got dressed in my Sunday best. I went on line the other night as the chapel has a website with videos available of the services. I noticed that most folks were wearing coat and tie. I didn't think about it, but when I entered the lunchroom many folks commented on how splendid I looked. I was definitely "over-dressed" as a good number were in sweat clothes.
I found a parking garage close to the chapel (free on Sundays.) As I emerged from the car, my ears were met with the magnificent sound of the tower bells. I sat close to the front so as not to miss anything happening in the chancel which was larger than our whole church. The choir of over 100 filled both sides along the sides of the entire length of the chancel in two long pews. Even though the service was billed as an ecumenical service, it had heavy undertones of good old Episcopal liturgy. Most of the prayers, sung liturgy, and the presentation of the bread and wine were definitely familiar.
As today's service was in memory of Martin Luther King Jr., so all the music and hymns were spirituals. The first anthem (darn, I wish I had brought the brochure home with me!) was very syncopated and fast and the altos got off a bit but quickly found their way back. Can you imagine the second basses the length of our parish away from the choir director who was on a raised podium at the front of the chancel.
I spoke to the choir director after the service, and asked how the choir kept together. There is a delay in sound from the front to back (we had the same problem at Christ Church in Greenwich when one choir sat in the usual choir stalls and another choir sang from the balcony in the back. The directors answer to my question didn't surprise me - they are fine when the watch the director! Those of you who have sung in choirs should be smiling now!
After the recessional hymn, the choir sang the most beautiful piece acapella from the back of the chapel. The sound and quality reminded me of the Christ Church choir singing at Westminster Abby with the sound reverberating along the ceiling of the Abbey. It was truly soul enveloping and spoke to my heart and soul. I think I might have had a tear in my eye, as I haven't heard anything like that sine our trip to England in 1993 & 1996. I am definitely going back next Sunday. Don't tell the rector of the Episcopal Church in Durham that I am playing hooky! There is a vespers service this Thursday evening at 5 pm and I plan to go.
I drove back to the center and picked two women in the program up and drove them to various stores and then it was home time where I started my laundry, replaced a light bulb in front of the clothes washer and fixed a doorknob to the front room. I went back to Duke and had supper. I purposely sat with a newcomer, answered questions and took him on a quick tour before returning back to my room.
It's been a full and wonderful day. I feel a bit guilty about not exercising, and we'll see on Friday if I should have worked out this afternoon. On the other hand, I do need to look out for #1 don't I???
I found a parking garage close to the chapel (free on Sundays.) As I emerged from the car, my ears were met with the magnificent sound of the tower bells. I sat close to the front so as not to miss anything happening in the chancel which was larger than our whole church. The choir of over 100 filled both sides along the sides of the entire length of the chancel in two long pews. Even though the service was billed as an ecumenical service, it had heavy undertones of good old Episcopal liturgy. Most of the prayers, sung liturgy, and the presentation of the bread and wine were definitely familiar.As today's service was in memory of Martin Luther King Jr., so all the music and hymns were spirituals. The first anthem (darn, I wish I had brought the brochure home with me!) was very syncopated and fast and the altos got off a bit but quickly found their way back. Can you imagine the second basses the length of our parish away from the choir director who was on a raised podium at the front of the chancel.
I spoke to the choir director after the service, and asked how the choir kept together. There is a delay in sound from the front to back (we had the same problem at Christ Church in Greenwich when one choir sat in the usual choir stalls and another choir sang from the balcony in the back. The directors answer to my question didn't surprise me - they are fine when the watch the director! Those of you who have sung in choirs should be smiling now!
After the recessional hymn, the choir sang the most beautiful piece acapella from the back of the chapel. The sound and quality reminded me of the Christ Church choir singing at Westminster Abby with the sound reverberating along the ceiling of the Abbey. It was truly soul enveloping and spoke to my heart and soul. I think I might have had a tear in my eye, as I haven't heard anything like that sine our trip to England in 1993 & 1996. I am definitely going back next Sunday. Don't tell the rector of the Episcopal Church in Durham that I am playing hooky! There is a vespers service this Thursday evening at 5 pm and I plan to go.
I drove back to the center and picked two women in the program up and drove them to various stores and then it was home time where I started my laundry, replaced a light bulb in front of the clothes washer and fixed a doorknob to the front room. I went back to Duke and had supper. I purposely sat with a newcomer, answered questions and took him on a quick tour before returning back to my room.
It's been a full and wonderful day. I feel a bit guilty about not exercising, and we'll see on Friday if I should have worked out this afternoon. On the other hand, I do need to look out for #1 don't I???
Saturday, January 16, 2010
Jan 16 - Day 7
Time is beginning to pick up. I can't believe I have been here for nearly a week.There was only one class today in the afternoon that I attended. I just missed the water aerobics class by 15 minutes. There reason being I took a two hour walk on the Duke campus. My first destination was their huge Gothic ( I believe) chapel.
It's the biggest chapel I have ever see. The organ was playing for a memorial service in the smaller chapel and it sounded great. I forgot to take along my camera .... darn! I am planning to attend their ecumenical service at 11 AM tomorrow so I will take some pictures if the expected rain holds off.
The class this afternoon was ""Feeding the need: Finding new ways to fill the cookie jar" We began by discussing,"What had lead you to reach for the cookie jar." Some responses were: Stress, Worry/anxiety, boredom, reward, negative self talk, availability of it, didn't want it to spoil,I added watching TV and Cooking (tasting.) Of that list I really identify with boredom, availability, and the two I added. These are called triggers. Next we brainstormed, "What are some ways to address or side tract that trigger?" Some of the ways were: shopping, walking, call a friend, drink water, go to the gym, take a shower, have a piece of fruit, walk with your pet, go to the library. My cookie jam would contain, walk a pet (arriving this spring), go to the gym, eat a piece of fruit, (better store them up, Sudie :-)
I am driving two women to the restaurant on Monday night, so I spent time after the class finding a car wash with a vacuum and vacuumed out the car. I had already been to a car wash before I arrived here last Sunday. First impressions and all that! I even got a wet rag and went over the interior of the car ... looks great!
After upper, I treated myself to a massage. We get a 50% cut in the rate for the first massage, and as I was really sore for the walk, I signed up for a 5:45 pm appointment. What a wonderful experience!!!!! When I had finished, my soreness had disappeared and my muscles were relaxed. A great way to end my first week here!.
It's the biggest chapel I have ever see. The organ was playing for a memorial service in the smaller chapel and it sounded great. I forgot to take along my camera .... darn! I am planning to attend their ecumenical service at 11 AM tomorrow so I will take some pictures if the expected rain holds off.
The class this afternoon was ""Feeding the need: Finding new ways to fill the cookie jar" We began by discussing,"What had lead you to reach for the cookie jar." Some responses were: Stress, Worry/anxiety, boredom, reward, negative self talk, availability of it, didn't want it to spoil,I added watching TV and Cooking (tasting.) Of that list I really identify with boredom, availability, and the two I added. These are called triggers. Next we brainstormed, "What are some ways to address or side tract that trigger?" Some of the ways were: shopping, walking, call a friend, drink water, go to the gym, take a shower, have a piece of fruit, walk with your pet, go to the library. My cookie jam would contain, walk a pet (arriving this spring), go to the gym, eat a piece of fruit, (better store them up, Sudie :-)
I am driving two women to the restaurant on Monday night, so I spent time after the class finding a car wash with a vacuum and vacuumed out the car. I had already been to a car wash before I arrived here last Sunday. First impressions and all that! I even got a wet rag and went over the interior of the car ... looks great!
After upper, I treated myself to a massage. We get a 50% cut in the rate for the first massage, and as I was really sore for the walk, I signed up for a 5:45 pm appointment. What a wonderful experience!!!!! When I had finished, my soreness had disappeared and my muscles were relaxed. A great way to end my first week here!.
Friday, January 15, 2010
Jan 15 - Day 6
I am REALLY leg tired tonight! But the good news first. Friday is weigh-in day and I lost 7 1/2 pounds since Monday. I'm sure most of it is water so we'll see how I do next week. I'm thrilled to see the number!
Went to water aerobics after breakfast. The instructor suggested I use a belt in the water so that I could stay in the deep end. Things went well for the first 15 minutes, but after that I was getting too winded so I moved to where I could touch the bottom and I was fine for the remaining 30 minutes of aerobics. Another goal poped up, that I can first complete 45 minutes in the deep end using the belt anf the take off the belt and increase my time til I can remain there. I found it a bit easier today than the first time two days ago.
An hour later, I took the "chair aerobics" class. The class lasted 25 minutes. We sat on the edge of a chair and moved our legs and arms every which way slow and very fast without stopping! Funny I had trouble at times following the pattern the instructor was doing right in front of me. My "muscle memory" will improve with repeated classes.About 2/3rds the way through, I could hardly pick up my legs. It was actually harder than the pool aerobics, a real surprise to me. Just shows I need a lot of work strengthening my legs. The next class was another 1/2 hour class, "Chair Pilates." WOW what a wonderful calm relaxing time I had, I needed it. I'm sure it is planned for a stretching and cooling down time for those who have just finished the chair aerobics. The instructor was fantastic, had a calm, soothing voice and for the next 25 minutes we slowly moved our arms and legs our backs curved at times and straight at other times like a rod was in our backs and toward the end, we swayed back and forth and front to back like seaweed! AHHHHH what a way to end the morning before going up to lunch.
After lunch, I participated on a group tharepy session about binge eating. The room was packed so I am not the only one guilty of this :-) Next, those who are going on the "Reataurent Experience" next Monday night met. We went over strategies of planning our visit, menue choices strategies, and then we had to vote on which of two restaurents we would go to. One was a mexican restaurant the other a very high end restaurent in Duram. As you might guess (or not,) the majority voted for the classy restaurent.
Some interesting ideas came out of the class that I thought you might like seeing.
1. Keep the calories below 800.
2. Eat 2 veggies instead of a starch.
3. Limit caloric beverages to 1 serving.
4. Share
5. Don't be afraid to ask the waiter how the food is prepared butter, no butter, etc.
6. Don't arrive hungry.
7. Ask for the dressing on the side and dip the fork into the dressing first and then into the salad. That way you get a little dressing with every bite and not too much dressing.
8. Order first so that you are not tempted to go along with the croud when they order richer food items.
9. If you know the portions are large, ask for a "doggie bag" when your meal is served and split the serving in half before you begin eating.
After that I had a 1/2 hour session with my personal trainer (the only free one.) We went over how to use one of the most unusual weight machings and he demonstrated various streatching exercises I can use during the day. I was going to the movies tonight, but I decided to try to find some flip-flops for the pool. I already have some water shoes, but have discovered that after getting out of the pool, my feet are wet and won't slide into the water shoes. My calfs and feet started to cramp up trying to put them on, so I felt flip-flops would be much easier.
I DO LOVE HEARING FROM YOU VIA EMAIL AND/OR COMMENTS AT THE BOTTOM OF EACH BLOG. THANK YOU!
Went to water aerobics after breakfast. The instructor suggested I use a belt in the water so that I could stay in the deep end. Things went well for the first 15 minutes, but after that I was getting too winded so I moved to where I could touch the bottom and I was fine for the remaining 30 minutes of aerobics. Another goal poped up, that I can first complete 45 minutes in the deep end using the belt anf the take off the belt and increase my time til I can remain there. I found it a bit easier today than the first time two days ago.
An hour later, I took the "chair aerobics" class. The class lasted 25 minutes. We sat on the edge of a chair and moved our legs and arms every which way slow and very fast without stopping! Funny I had trouble at times following the pattern the instructor was doing right in front of me. My "muscle memory" will improve with repeated classes.About 2/3rds the way through, I could hardly pick up my legs. It was actually harder than the pool aerobics, a real surprise to me. Just shows I need a lot of work strengthening my legs. The next class was another 1/2 hour class, "Chair Pilates." WOW what a wonderful calm relaxing time I had, I needed it. I'm sure it is planned for a stretching and cooling down time for those who have just finished the chair aerobics. The instructor was fantastic, had a calm, soothing voice and for the next 25 minutes we slowly moved our arms and legs our backs curved at times and straight at other times like a rod was in our backs and toward the end, we swayed back and forth and front to back like seaweed! AHHHHH what a way to end the morning before going up to lunch.
After lunch, I participated on a group tharepy session about binge eating. The room was packed so I am not the only one guilty of this :-) Next, those who are going on the "Reataurent Experience" next Monday night met. We went over strategies of planning our visit, menue choices strategies, and then we had to vote on which of two restaurents we would go to. One was a mexican restaurant the other a very high end restaurent in Duram. As you might guess (or not,) the majority voted for the classy restaurent.
Some interesting ideas came out of the class that I thought you might like seeing.
1. Keep the calories below 800.
2. Eat 2 veggies instead of a starch.
3. Limit caloric beverages to 1 serving.
4. Share
5. Don't be afraid to ask the waiter how the food is prepared butter, no butter, etc.
6. Don't arrive hungry.
7. Ask for the dressing on the side and dip the fork into the dressing first and then into the salad. That way you get a little dressing with every bite and not too much dressing.
8. Order first so that you are not tempted to go along with the croud when they order richer food items.
9. If you know the portions are large, ask for a "doggie bag" when your meal is served and split the serving in half before you begin eating.
After that I had a 1/2 hour session with my personal trainer (the only free one.) We went over how to use one of the most unusual weight machings and he demonstrated various streatching exercises I can use during the day. I was going to the movies tonight, but I decided to try to find some flip-flops for the pool. I already have some water shoes, but have discovered that after getting out of the pool, my feet are wet and won't slide into the water shoes. My calfs and feet started to cramp up trying to put them on, so I felt flip-flops would be much easier.
I DO LOVE HEARING FROM YOU VIA EMAIL AND/OR COMMENTS AT THE BOTTOM OF EACH BLOG. THANK YOU!
Thursday, January 14, 2010
Jan 14 - Day 5
It been a great day today. As I sit here I notice that I am less sore from exercises today, although I worked out for about 2+ hours during the day. The morning started out with a class on "Power foods," foods which are packed with neutrician. The top candidate was blueberries with broccoli coming in second. You wouldn't believe that chocolate, yes good old chocolate came in third. Though it is packed with calories and fat, the benefits from it are it decreased LDL, may lower blood pressure, and a couple of other possible benefits. The ending thought though was to use chocolate in moderation with fruits, vegetables, vegetable oils, and grains. I won't bore you with the other 7.
I went down to the gym and found that we were going to use one of those big inflated balls. I have never been on one of those balls, so it was a quick learning curve. I sat on the ball and then rolled forwards until I was stretched out with only my shoulders on the ball. From that position, we lifted weights and did ab crunches for strengthening my stomach muscles. Toward the end there were a few exercise I found I couldn't do on the floor, so I used a chair. Attended a "Healthy Heart Eating" class. Before lunch I went downstairs and worked out on the weight machines for the first time. There is a circuit around the machines that you make as you move from machine to machine. I had a sheet that we made yesterday that indicated all the different settings and weight for each machine.
In the afternoon, I went to a class "controlling overeating", very interesting and I came away with some suggestions. I then went back to the gym and worked on the Nustep machine for 30 minutes. I didn't eat much for supper as I had signed up for a Chinese cooking class.
At 6:45 we were driven to a storefront establishment in a mall with a sign which read "Lan Tan's Gourmet Foods, Gifts, and Chinese Cooking School." Lan was a delightful older woman who demonstrated how to make low cal Chinese dishes. During the demonstration, she made Mu Shu Chicken with Pancakes (The Chinese pancake is very similar to our tortilla,) Peking Dumplings, and a wonderful Hot and Sour Soup. We had a few minutes to wait for the van, so Lan started to talk about life in China and how it has changed. It was a delightful way to end the day.
I went down to the gym and found that we were going to use one of those big inflated balls. I have never been on one of those balls, so it was a quick learning curve. I sat on the ball and then rolled forwards until I was stretched out with only my shoulders on the ball. From that position, we lifted weights and did ab crunches for strengthening my stomach muscles. Toward the end there were a few exercise I found I couldn't do on the floor, so I used a chair. Attended a "Healthy Heart Eating" class. Before lunch I went downstairs and worked out on the weight machines for the first time. There is a circuit around the machines that you make as you move from machine to machine. I had a sheet that we made yesterday that indicated all the different settings and weight for each machine.
In the afternoon, I went to a class "controlling overeating", very interesting and I came away with some suggestions. I then went back to the gym and worked on the Nustep machine for 30 minutes. I didn't eat much for supper as I had signed up for a Chinese cooking class.
At 6:45 we were driven to a storefront establishment in a mall with a sign which read "Lan Tan's Gourmet Foods, Gifts, and Chinese Cooking School." Lan was a delightful older woman who demonstrated how to make low cal Chinese dishes. During the demonstration, she made Mu Shu Chicken with Pancakes (The Chinese pancake is very similar to our tortilla,) Peking Dumplings, and a wonderful Hot and Sour Soup. We had a few minutes to wait for the van, so Lan started to talk about life in China and how it has changed. It was a delightful way to end the day.
Wednesday, January 13, 2010
Jan 13 - Day 4
Today was a tiring but very rewarding day for me. After a breakfast of one half af a Monte Carlo sandwich with syrup and fruit, I headed down to the pool for a water aerobics session, my first real intensive workout. The Temperature of the salt water was 89 degrees. They use salt water because it is easier on the skin when you are in for a long time and is easier to control bacteria in the water. So for 45 minutes we were in constant motion fanning your arms and hands through the water while at the same time moving your legs in every possible direction. I felt very light when I got out and the feeling lasted for some time.To recover a bit, I went up to the lunch room to work on the rest of my menu for next week which is due tomorrow at noon.
Lunch starts at 11:30 so I ate as soon as the line opened and then headed down to the Nu-step machine. It is similar to an incumbent bike, but instead of the peddles going around, you push vertically with your feet very much like a stair-master machine. At the same time you are working your arms back and forth.
I heard about rhe earthquake in Haiti was I was working out. How terrible. As you will remember, the Hatian choir who came two years ago and sang at Trinity were from the area hit. I got to know many of the choir boys and their teachers. Sudie says the cathedral is destroyed and classes were in session at the school next door. I am praying that there were few deaths at the school as a result of the earthquake.
I only had time for 25 minutes as I has a "Calories and Portions" class where we learned about portion sizes and the calories associated with various foods. I then met with a nutritionist who went over my menus for next week and approved my choices. She gave me a handout on exchanging high calorie food with more heart healthy choices. I haven't had time to look at it, but she was very interested in my new cooking emphasis when I return home. I am thinking of possibly looking at some of the recipes in Dragon Feast" from folks who wouldn't be offended if I tinkered with their recipe. The new section for the cookbook might be Heart Healthy recipes. I'm still pondering it, and would love help from anyone who would like to collaborate with me. I went to be coached in the use of the weight machines. The machines here are top of the line and very easy to work. The coach eliminated 6 of the machines to protect my arm and knee. That left about 10 machines I am able to use. Again, what a wonderful surprise that I have so many choices. Duke really is capable of dealing with folks like me!
At Supper we had a "guided mealtime. We were first instructed on how to eat a meal properly ... mindful of smells, textures, colors, feel, of the food we were about to eat. We couldn't talk for 10 minutes as we began eating the meal, putting our forks down between each bite. Now that was new to me! :-) We then discussed what the experience was like. I wasn't able to finish my meal.
There was a bingo game tonight and lucky me won an expandable duffel bag and a tee-shirt. I Skyped Sudie when I got home, talked awhile and then carried the laptop downstairs so Sudie and Paula, my host, could meet face to face. What a wonderful invention that is.
Lunch starts at 11:30 so I ate as soon as the line opened and then headed down to the Nu-step machine. It is similar to an incumbent bike, but instead of the peddles going around, you push vertically with your feet very much like a stair-master machine. At the same time you are working your arms back and forth.
I heard about rhe earthquake in Haiti was I was working out. How terrible. As you will remember, the Hatian choir who came two years ago and sang at Trinity were from the area hit. I got to know many of the choir boys and their teachers. Sudie says the cathedral is destroyed and classes were in session at the school next door. I am praying that there were few deaths at the school as a result of the earthquake.
I only had time for 25 minutes as I has a "Calories and Portions" class where we learned about portion sizes and the calories associated with various foods. I then met with a nutritionist who went over my menus for next week and approved my choices. She gave me a handout on exchanging high calorie food with more heart healthy choices. I haven't had time to look at it, but she was very interested in my new cooking emphasis when I return home. I am thinking of possibly looking at some of the recipes in Dragon Feast" from folks who wouldn't be offended if I tinkered with their recipe. The new section for the cookbook might be Heart Healthy recipes. I'm still pondering it, and would love help from anyone who would like to collaborate with me. I went to be coached in the use of the weight machines. The machines here are top of the line and very easy to work. The coach eliminated 6 of the machines to protect my arm and knee. That left about 10 machines I am able to use. Again, what a wonderful surprise that I have so many choices. Duke really is capable of dealing with folks like me!
At Supper we had a "guided mealtime. We were first instructed on how to eat a meal properly ... mindful of smells, textures, colors, feel, of the food we were about to eat. We couldn't talk for 10 minutes as we began eating the meal, putting our forks down between each bite. Now that was new to me! :-) We then discussed what the experience was like. I wasn't able to finish my meal.
There was a bingo game tonight and lucky me won an expandable duffel bag and a tee-shirt. I Skyped Sudie when I got home, talked awhile and then carried the laptop downstairs so Sudie and Paula, my host, could meet face to face. What a wonderful invention that is.
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