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.
Sunday, January 31, 2010
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.
Tuesday, January 12, 2010
Jan 12 - Day 3
Today has been a very roller coaster day for me. We began the morning giving blood for more tests. I was second in line and the nurse could not find a vain right away. Meanwhile there was a long line of folks outside the door waiting to give blood before they could go to breakfast. When I finally emmerged, I was afraid they would throw stones at me, but everyone was cool.
We began the day with an introductory talk by the director of the Center, Dr. Eisenson, then classes on nutrition and fitness fundamentals. I have begun collecting a lot of great information which I am more than willing to share with anyone when I return. Next I went to the business office to pay the bill for the four weeks. When they ran my card, it declined the transaction, twice. I called the bank and found out we had a maximum withdrawal amount that was less than the bill. After a long conversation and wait, the bank made a one time exception to the maximum and I was home free. Again folks were waiting outside the office.
After lunch I went down to the gym and used three machines. I went slowly as instructed and felt fine, but I am feeling some soreness now. One kernel of information I have learned from the fitness staff is you never stretch before you workout as the muscles are not warmed up and are stiff. The instructor made a helpful analogy, saying the muscles are like silly putty. When you first use it, the putty is stiff and hard to use, but as you use it, it warms up and become more malleable. So the word is you should do a warm-up for 5 minutes, then exercise, warm-down for 5 minutes, THEN do your stretching at the end when you are warm. It does makes sense when you think about it.
I met with my fitness counselor and I am thrilled that after asking questions about my medical history and limitations, he has suggested 14 different activities that will be fine for me, both in the water and in the gym. I will begin tomorrow between my classes with them.
You are all on this weight loss journey with me so I want to be upfront with some bad news I got today as a result of my tests over the last two days. Though very personal, it is a direct result of my weight problem and I feel it should be documented in this blog as it now becomes part of my journey. Actually I see this as a huge motivator for losing weight so it is a very positive thing in my eyes. I was called down to the medical office this afternoon, and the tests show that I am most likely diabetic - not so I have to use injections, but if at the end of my time at Duke I still show high Glucose levels, medications can control the problem. BUT weight loss will most likely solve the problem. So now I am really motivated to lose this weight!! All I ask is that you resist from spreading the news ,"Hey, did you hear the news about Peter?" I have asked your support on my life changing journey, because I trust you, and I know you will do right by me. You can spread the news to God if you wish, as I do believe the power of prayer.
I went to the mall tonight to buy some more workout shirts and went to two stores. Each time my card was rejected again, so I paid with a check. Tomorrow I will need to call the bank again. I went to a Rite Aide pharmacy to pick up some soap (I have been using some I found here.) It was interesting to walk amongst all the rows of junk food and candy. I wasn't tempted once :-) As a matter of fact for the first time, I wasn't able to finish my supper tonight. I was too full. I think my craving for food has diminished as I have been eating less sugar, fats and salt.
I want to end by reassuring you that I am not in any way depressed about the news I received today. How fortunate I am that I am at such a wonderful medical facility. I will take it one day at a time and see how things pan out at the end of my time here at Duke.
We began the day with an introductory talk by the director of the Center, Dr. Eisenson, then classes on nutrition and fitness fundamentals. I have begun collecting a lot of great information which I am more than willing to share with anyone when I return. Next I went to the business office to pay the bill for the four weeks. When they ran my card, it declined the transaction, twice. I called the bank and found out we had a maximum withdrawal amount that was less than the bill. After a long conversation and wait, the bank made a one time exception to the maximum and I was home free. Again folks were waiting outside the office.
After lunch I went down to the gym and used three machines. I went slowly as instructed and felt fine, but I am feeling some soreness now. One kernel of information I have learned from the fitness staff is you never stretch before you workout as the muscles are not warmed up and are stiff. The instructor made a helpful analogy, saying the muscles are like silly putty. When you first use it, the putty is stiff and hard to use, but as you use it, it warms up and become more malleable. So the word is you should do a warm-up for 5 minutes, then exercise, warm-down for 5 minutes, THEN do your stretching at the end when you are warm. It does makes sense when you think about it.
I met with my fitness counselor and I am thrilled that after asking questions about my medical history and limitations, he has suggested 14 different activities that will be fine for me, both in the water and in the gym. I will begin tomorrow between my classes with them.
You are all on this weight loss journey with me so I want to be upfront with some bad news I got today as a result of my tests over the last two days. Though very personal, it is a direct result of my weight problem and I feel it should be documented in this blog as it now becomes part of my journey. Actually I see this as a huge motivator for losing weight so it is a very positive thing in my eyes. I was called down to the medical office this afternoon, and the tests show that I am most likely diabetic - not so I have to use injections, but if at the end of my time at Duke I still show high Glucose levels, medications can control the problem. BUT weight loss will most likely solve the problem. So now I am really motivated to lose this weight!! All I ask is that you resist from spreading the news ,"Hey, did you hear the news about Peter?" I have asked your support on my life changing journey, because I trust you, and I know you will do right by me. You can spread the news to God if you wish, as I do believe the power of prayer.
I went to the mall tonight to buy some more workout shirts and went to two stores. Each time my card was rejected again, so I paid with a check. Tomorrow I will need to call the bank again. I went to a Rite Aide pharmacy to pick up some soap (I have been using some I found here.) It was interesting to walk amongst all the rows of junk food and candy. I wasn't tempted once :-) As a matter of fact for the first time, I wasn't able to finish my supper tonight. I was too full. I think my craving for food has diminished as I have been eating less sugar, fats and salt.
I want to end by reassuring you that I am not in any way depressed about the news I received today. How fortunate I am that I am at such a wonderful medical facility. I will take it one day at a time and see how things pan out at the end of my time here at Duke.
Monday, January 11, 2010
January 11 - Day 2
(Above)Flank steak, spicy sauce, black beans,couscous, salad, and rice pudding, ice tea
(Left)Turkey slices, Bagel, Smart butter, Onion. tomato salad, Fruit, Lemonade
You don't have to feel sorry for me thinking I am starving!! Just look at these meals!
The temperature was 17 degrees this morning when I left the house. By the time I left Duke at 6:30 PM, it had risen to about 40 degrees. The temp is supposed to moderated to the mid 50's by the weekend.
Today was spent in orientation meetings plus a complete physical exam and a psychological interview. I passed everything. The one test I sort of failed on was walking in a straight line one foot in front of the other. I had better not get pulled over for expected drunken driving, cause I will fail that sobriety test cold!!!
The good news is I can begin working out in the gym and pool tomorrow after a consultation with the head of the physical fittness center. He will go over my exam today, look at what my doctors in York have noted, and begin to perscribe a program suited to my limitations....I'm excited! They have some really cool equipment here. The doctor who gave me my physical has suggested two possible reasons for my shortness of breath and chest pains. She is going to bring me up at the group meeting to see if they agree.
I have signed up for a Chinese cooking class tomorrow night, Wednesday night is Bingo night, and I have planned a trip to the movies on Friday night. Saturday is pretty free with the pool and gym open and a special nutrition class in the afternoon titled, "Feeding the Need: Finding new ways to fill the cookie jar.". After talking with some folks who are returnees from previous years, I plan to go to the Duke Chapel on Sunday. The architecture is supposed to be spectacular and the organs are magnificent!
I thought I was tired last night, not even close compared to tonight! As soon as I Skype with Sudie, I'm off to bed.
Sunday, January 10, 2010
Jan 10th, Day 1
Yesterday's drive to Jim and Lollie's home in Oakton, VA was uneventful, except for two traffice jams. Got there about 3:45PM and went to my brother-in-law, Jim, son's condo for supper and to babysit my new Great-nephew, Owen.
It's now around 7:30 on Sunday evening and I have had quite a day, I'm tired ... everything is so much better here than I had anticipated. I arrived around 1:30 PM and my host, Paula, was not quite ready for me. It was my fault because I had told her I would arrive later in the afternoon, so I drove over to the Diet Center (thank the Lord and Sudie for my GPS!!)and checked in.
I had more papers to complete so I went into the dining room, got some tea, sat down at a table with two clients who were back for a second time. They were very friendly and were able to answer many questions I had about the schedule and program. The Diet Center is a newly built facility. The gym and pool (salt water) are top notch. I met one woman who asked me if I was going to join the daily (I believe) water volleyball game. I guess I will - one armed!
By the time I got back to the house, Paula was ready for me and helped lug my stuff up to my suite over the garage. I have two bedrooms, bathroom, lounge chair, TV, Microwave. and a large space at the top of the stairs with a desk on which I am writing this blog. Paula is the perfect example of "Southern hospitality." She has bent over backwards to be sure I am comfortable. There is even a coffee pot in this room and she has supplied coffee for me. There is a park across the street which as a long hiking trail which I plan to investigate this weekend.
I opened up a gift I had received from Roger, Michelle, and Ethan for Christmas. It was a photo album with pictures of Ethan and family and wonderful thoughts on the page opposite. They expressed such incredible support and love and I will treasure it while here and long afterwards too!! Thank you!!!!
I went over to the center just before 5 for my first meal. I saw a group sitting around an very comfortable plush chairs so I introduced myself. One was a HUGE guy who must have weighed more than 350 pounds ...very friendly and when I told him I was from Maine, he pointed to a woman sitting in another group and said she was from Maine too! Turns out she runs a chamber music group somewhere north of Portland.
When it came time for dinner, we went in together and I learned my first set of instructions. I went up to the serving area and asked where the ceasar salad I had seen another person with was. No, I was directed to a file and I had to find a sheet with my name on it. It turns out that for the first few days, I can not make many choices of what I eat, but in a few days, I will be able to choose between a few healthy food items. I did get the Caesar salad, a large bowl of raspberries and blackberries, and a good sized portion of a vegetable. lasagna and green beans. Delicious!!!!! I have been told that the food here is excellent and after tonight, I am a believer. I WAS given a choice of a snack tonight and I chose celery and peanut butter, which I am eating as I write this blog. I confess that I scooped out all the remaining peanut butter with my finger to be sure I got all I was allotted :-)
I have a loose leaf binder which I will be filling up with all sorts of interesting info over the next 4 weeks. In it were two CD's, one a cookbook :-) and another is a guide while here. I also have my weekly schedule for all four weeks. Breakfast is at 7:30 AM and the first orientation begins at 8. My last class "Mandatory Fitness Orientation" ends at 5PM.
There is a pool table, ping pong table and large TV in the lounge upstairs. On the bulletin board are sign-up sheets for special evening activities, some cost some are free. Tomorrow night a water coloring class is offered at $20. There is also a "Client motivational Talk" which I might well go to. On Tuesday evening, there is a chance to go to Wal-Mart/Target, I guess for anyone who might need more clothing.
It's been a wonderful day, and after Sudie and I skype at 10PM it's off to bed for me!
It's now around 7:30 on Sunday evening and I have had quite a day, I'm tired ... everything is so much better here than I had anticipated. I arrived around 1:30 PM and my host, Paula, was not quite ready for me. It was my fault because I had told her I would arrive later in the afternoon, so I drove over to the Diet Center (thank the Lord and Sudie for my GPS!!)and checked in.
I had more papers to complete so I went into the dining room, got some tea, sat down at a table with two clients who were back for a second time. They were very friendly and were able to answer many questions I had about the schedule and program. The Diet Center is a newly built facility. The gym and pool (salt water) are top notch. I met one woman who asked me if I was going to join the daily (I believe) water volleyball game. I guess I will - one armed!
By the time I got back to the house, Paula was ready for me and helped lug my stuff up to my suite over the garage. I have two bedrooms, bathroom, lounge chair, TV, Microwave. and a large space at the top of the stairs with a desk on which I am writing this blog. Paula is the perfect example of "Southern hospitality." She has bent over backwards to be sure I am comfortable. There is even a coffee pot in this room and she has supplied coffee for me. There is a park across the street which as a long hiking trail which I plan to investigate this weekend.
I opened up a gift I had received from Roger, Michelle, and Ethan for Christmas. It was a photo album with pictures of Ethan and family and wonderful thoughts on the page opposite. They expressed such incredible support and love and I will treasure it while here and long afterwards too!! Thank you!!!!
I went over to the center just before 5 for my first meal. I saw a group sitting around an very comfortable plush chairs so I introduced myself. One was a HUGE guy who must have weighed more than 350 pounds ...very friendly and when I told him I was from Maine, he pointed to a woman sitting in another group and said she was from Maine too! Turns out she runs a chamber music group somewhere north of Portland.
When it came time for dinner, we went in together and I learned my first set of instructions. I went up to the serving area and asked where the ceasar salad I had seen another person with was. No, I was directed to a file and I had to find a sheet with my name on it. It turns out that for the first few days, I can not make many choices of what I eat, but in a few days, I will be able to choose between a few healthy food items. I did get the Caesar salad, a large bowl of raspberries and blackberries, and a good sized portion of a vegetable. lasagna and green beans. Delicious!!!!! I have been told that the food here is excellent and after tonight, I am a believer. I WAS given a choice of a snack tonight and I chose celery and peanut butter, which I am eating as I write this blog. I confess that I scooped out all the remaining peanut butter with my finger to be sure I got all I was allotted :-)
I have a loose leaf binder which I will be filling up with all sorts of interesting info over the next 4 weeks. In it were two CD's, one a cookbook :-) and another is a guide while here. I also have my weekly schedule for all four weeks. Breakfast is at 7:30 AM and the first orientation begins at 8. My last class "Mandatory Fitness Orientation" ends at 5PM.
There is a pool table, ping pong table and large TV in the lounge upstairs. On the bulletin board are sign-up sheets for special evening activities, some cost some are free. Tomorrow night a water coloring class is offered at $20. There is also a "Client motivational Talk" which I might well go to. On Tuesday evening, there is a chance to go to Wal-Mart/Target, I guess for anyone who might need more clothing.
It's been a wonderful day, and after Sudie and I skype at 10PM it's off to bed for me!
Friday, January 8, 2010
24 hours and counting
YIKES!!! Time is flying. It's 7:10 AM and I'm watching my usual TV show in the morning "Good Morning to America" half awake as I stayed up late last night to watch the Texas/Alabama football game.
Today will be spent packing and pulling together all the things I need to take with me. Sudie and I have never been separated for more than 10 days during our marriage. To be honest, it doesn't seem real yet that I will be away for such a long time. I know our friends will look after her. I have hired a person to plow the driveway and done all the jobs she's asked me to do around the house before I leave.
I want to tell you all how thankful, supported, and blessed I have felt since announcing my trip to Duke. Last night, Sudie and I met friends at the Clay Hill Farm restaurant for a "last supper" - had prime rib with a popover and bread pudding for desert. One of the experiences at Duke will be a night out at a restaurant. It will be interesting to compare last night with that one.
Once I leave tomorrow, I know I will need your continued virtual support by keeping in touch with me by commenting on my blog(the blue "comment" link under each blog} and/or emailing me. I check in before dinner on Sunday and I will try to blog every day, so keep checking back.
Many friends have said to me, "I can't wait to see you when you get back from Duke." I think they have "The Biggest loser" show in mind. The goal at Duke will be for me to lose a pound to a pound and a half per week while there. By this time next year, I will weigh 52+ pounds less - WOW that's awesome. When I return, I should be about 10 pounds lighter (or more!!) when I return. I tend to show the first results of a diet in my face so look there for results of my hard work. I know it will be four weeks of physical (and mental) challenges to me, but I really do believe in the adage, "no pain, no gain." This all makes be a bit apprehensive, but down deep, I know that with all I learn and experience at Duke and with your continue support, I can do this. Tomorrow will be a driving day so I suspect my next blog will be from Durham after dinner.
Today will be spent packing and pulling together all the things I need to take with me. Sudie and I have never been separated for more than 10 days during our marriage. To be honest, it doesn't seem real yet that I will be away for such a long time. I know our friends will look after her. I have hired a person to plow the driveway and done all the jobs she's asked me to do around the house before I leave.
I want to tell you all how thankful, supported, and blessed I have felt since announcing my trip to Duke. Last night, Sudie and I met friends at the Clay Hill Farm restaurant for a "last supper" - had prime rib with a popover and bread pudding for desert. One of the experiences at Duke will be a night out at a restaurant. It will be interesting to compare last night with that one.
Once I leave tomorrow, I know I will need your continued virtual support by keeping in touch with me by commenting on my blog(the blue "comment" link under each blog} and/or emailing me. I check in before dinner on Sunday and I will try to blog every day, so keep checking back.
Many friends have said to me, "I can't wait to see you when you get back from Duke." I think they have "The Biggest loser" show in mind. The goal at Duke will be for me to lose a pound to a pound and a half per week while there. By this time next year, I will weigh 52+ pounds less - WOW that's awesome. When I return, I should be about 10 pounds lighter (or more!!) when I return. I tend to show the first results of a diet in my face so look there for results of my hard work. I know it will be four weeks of physical (and mental) challenges to me, but I really do believe in the adage, "no pain, no gain." This all makes be a bit apprehensive, but down deep, I know that with all I learn and experience at Duke and with your continue support, I can do this. Tomorrow will be a driving day so I suspect my next blog will be from Durham after dinner.
Tuesday, January 5, 2010
Prep Time
As my Sunday arrival in Durham approaches, I am beginning to pull together everything I need to take along with me. Yesterday I refilled all my prescriptions so that I won't run out and went to Kohl's and purchased a second bathing suit. Today I need to buy a lock for my locker at Duke and flip-flops for the shower. Today, I am driving down to Danvers, MA. to have lunch with my sister, Joan, (bless her heart) who is lending me her lap-top computer so that I can keep in communication with Sudie and continue to update this blog while I am at Duke.
Knowing that I am soon going to be under strict calorie restrictions, it is so tempting to eat food that I know I won't be able to post-Duke. For example, at Lunch today with Joan, I could order a reuben sandwich (I'll keep you posted :-)) This afternoon,I am making Mac & Cheese for a family who can use some help with meals and plan to make enough for our dinner tonight. The diet center has asked participants not to change our usual food intake, and the Mac & Cheese is a meal we occasionally have so I don't feel any guilty in having it.
Finally, in addition to the comments on this blog, I have received some wonderful emails since I asked for help. Nancy Davison had a friend of hers, who has been in the Duke program, email me. It was very helpful with suggestions and a brief insight to what life will be like. I have copied it below:
<<<< Hello, I'm Nancy's friend and I spent a week at Duke 2 years ago. First of all, the program is in a new facility I understand so that should be wonderful. They have a psychological component that you might wish to schedule yourself into, with a fellow named Peter. He gave me a few tips - put the sneakers by the door and you're half way there sort of thing. He'll take you bird watching as a group exercise too. I photographed my meals as a future reference point. They'll establish the amount of calories you need per day (1600 in my case) and you'll learn what to eat, how much, etc. I found this benchmark valuable and watch it still today. You might ask them about your salt intake. Bring some Mrs. Dash. You might do exercises you don't usually do - like in the pool - an open mind is a great approach - try new things. We've all been to the boring gym, haven't we? There are a lot of off campus tours, such as a wonderful Chinese Cooking Class, and Museum tours. I guess I'd try things I don't usually try just for the enjoyment and for the "mind stretch". You'll see some folks who are really morbidly obese - one fellow was on a stretcher - I don't know your situation but good for you. Lighten up and make it fun not a big old chore or bore. And do rest and shut your mind off. Oh yes, it's not boot camp - it really is a bunch of good tips, good classes, good eating, and good living, so do enjoy and let me know about your experience.>>>>
Please keep the comments coming as reading them will recharge my batteries.
Knowing that I am soon going to be under strict calorie restrictions, it is so tempting to eat food that I know I won't be able to post-Duke. For example, at Lunch today with Joan, I could order a reuben sandwich (I'll keep you posted :-)) This afternoon,I am making Mac & Cheese for a family who can use some help with meals and plan to make enough for our dinner tonight. The diet center has asked participants not to change our usual food intake, and the Mac & Cheese is a meal we occasionally have so I don't feel any guilty in having it.
Finally, in addition to the comments on this blog, I have received some wonderful emails since I asked for help. Nancy Davison had a friend of hers, who has been in the Duke program, email me. It was very helpful with suggestions and a brief insight to what life will be like. I have copied it below:
<<<< Hello, I'm Nancy's friend and I spent a week at Duke 2 years ago. First of all, the program is in a new facility I understand so that should be wonderful. They have a psychological component that you might wish to schedule yourself into, with a fellow named Peter. He gave me a few tips - put the sneakers by the door and you're half way there sort of thing. He'll take you bird watching as a group exercise too. I photographed my meals as a future reference point. They'll establish the amount of calories you need per day (1600 in my case) and you'll learn what to eat, how much, etc. I found this benchmark valuable and watch it still today. You might ask them about your salt intake. Bring some Mrs. Dash. You might do exercises you don't usually do - like in the pool - an open mind is a great approach - try new things. We've all been to the boring gym, haven't we? There are a lot of off campus tours, such as a wonderful Chinese Cooking Class, and Museum tours. I guess I'd try things I don't usually try just for the enjoyment and for the "mind stretch". You'll see some folks who are really morbidly obese - one fellow was on a stretcher - I don't know your situation but good for you. Lighten up and make it fun not a big old chore or bore. And do rest and shut your mind off. Oh yes, it's not boot camp - it really is a bunch of good tips, good classes, good eating, and good living, so do enjoy and let me know about your experience.>>>>
Please keep the comments coming as reading them will recharge my batteries.
Sunday, January 3, 2010
What I want to come away with
When I coached athletic teams (at the elementary level,)I would often stress to the team that I could demonstrate the skills they would need to be successful, but ultimately it was up to them to execute the skill when the time came. For example, when running lay-up drills during a basketball practice, if a player didn't drive toward the basket for the lay-up, he wouldn't do it during the game. Now I am "the player" and know that it will be ultimately up to me to execute what I learn at Duke.
That said, I do have some things I hope to come away with once I complete the program.
1. A gym workout program which will take into consideration my arm and knee limitations. From experience, I know the only way I lose weight is to workout at least 3 times a week. My knee restricts my use of the tread mill and lately my right shoulder (which at some point needs to be replaced,) has been a problem, so I have not been to the gym for some time (what a waste of money!!).
2. The Duke Diet food intake plan that I WILL follow!.
3. Recipe suggestions and how to modify when necessary. I foresee using this blog to pass along recipes.
4. A plan to help me with binge eating.
5. Suggestions of how to deal with plateaus.
That said, I do have some things I hope to come away with once I complete the program.
1. A gym workout program which will take into consideration my arm and knee limitations. From experience, I know the only way I lose weight is to workout at least 3 times a week. My knee restricts my use of the tread mill and lately my right shoulder (which at some point needs to be replaced,) has been a problem, so I have not been to the gym for some time (what a waste of money!!).
2. The Duke Diet food intake plan that I WILL follow!.
3. Recipe suggestions and how to modify when necessary. I foresee using this blog to pass along recipes.
4. A plan to help me with binge eating.
5. Suggestions of how to deal with plateaus.
Saturday, January 2, 2010
Ways you know you are losing weight
Here is a list of " ways you know you are losing weight" that I have been working on over the past few days. Possibly it will give you an idea what it's like to live day to day overweight.
You know you’re losing weight when:
You can more easily get out of bed.
You can more easily walk up and down stairs without tiring.
You can more easily cut your toenails.
You can more easily tie your shoes
You can more easily put your socks on.
You can more easily get up from the floor without using
something for support.
You can more easily get up from a chair without using your
arms to push you up.
You don’t have to look for the sturdiest chair to sit
in.
You can begin to fit into your favorite shirts and
pants.
You can more easily get into and out of cars.
You can sit in the back seat of a car with two other passengers.
You can more easily get things out of the lower
cabinets in the kitchen.
You can more easily pick things up off the floor.
You know you’re losing weight when:
You can more easily get out of bed.
You can more easily walk up and down stairs without tiring.
You can more easily cut your toenails.
You can more easily tie your shoes
You can more easily put your socks on.
You can more easily get up from the floor without using
something for support.
You can more easily get up from a chair without using your
arms to push you up.
You don’t have to look for the sturdiest chair to sit
in.
You can begin to fit into your favorite shirts and
pants.
You can more easily get into and out of cars.
You can sit in the back seat of a car with two other passengers.
You can more easily get things out of the lower
cabinets in the kitchen.
You can more easily pick things up off the floor.
Friday, January 1, 2010
The new year
A number of friends have asked me to start a blog highlighting my month's stay at the Duke Diet and Fitness Center so they can follow my progress of losing weight which I desperately need to do. So here I go, never having blogged before.
Some history to begin with. Over the last 15 years (and probably more, though I can't remember when weight gain began to be a problem) I have tried a number of weight loss programs including The South Beach Diet, Dean Ornish, My Alli, and Weight Watchers - three times! Thinking about it, I think my down fall has been the plateaus I have hit each time. For instance, on the South Beach program, if I remember correctly, I lost 32 pounds and then hit a long plateau where I stopped losing weight. At some point I stopped using their cookbook and began to gain weight again.
Those who know me well, know that over the last 10 years, in my retirement, I have started to cook. Sudie works all day and I like to have a delicious meal awaiting her when she gets home. I subscribe to cooking magazines, and watch cooking shows on TV. As a matter of fact, many meals I have prepared have been on TV that day and I have copied the recipe from the Food Network site on the Internet, gone shopping for the ingredients, and prepared the meal that night. An example was this Christmas, when after seeing a Beef Wellington being prepared on "Ultimate Tyler", I prepared it for my son and family and I the reviews were outstanding. I'm afraid I will be told that I need to give up watching these programs after I get back - I hope not as cooking has become an important part of my daily life. Besides cooking for Sudie, I volunteer to cook for people at church who need meals for one reason or another, I co-chaired a successful cookbook project at church last year, I help with funeral hospitality helping serve food after the funeral, and I provide food and help serve for various church functions during the year.
I have been told that people participating in the AA program are told not to associate with folks who drink. I know that that when I am sitting around with my dear friends, talk often gravitates towards cooking. Again I pray that I will not be told to associate with my "cooking friends!" I honestly don't think that will happen, but it has crossed my mind.
This first entry is long enough! My prayer is that those of you who are following my (scary??) adventure at Duke will support and encourage me as I move forward in my quest of losing weight. I am feeling a lot of preasure to be successful. I need to be successful, I will be successful!!
Some history to begin with. Over the last 15 years (and probably more, though I can't remember when weight gain began to be a problem) I have tried a number of weight loss programs including The South Beach Diet, Dean Ornish, My Alli, and Weight Watchers - three times! Thinking about it, I think my down fall has been the plateaus I have hit each time. For instance, on the South Beach program, if I remember correctly, I lost 32 pounds and then hit a long plateau where I stopped losing weight. At some point I stopped using their cookbook and began to gain weight again.
Those who know me well, know that over the last 10 years, in my retirement, I have started to cook. Sudie works all day and I like to have a delicious meal awaiting her when she gets home. I subscribe to cooking magazines, and watch cooking shows on TV. As a matter of fact, many meals I have prepared have been on TV that day and I have copied the recipe from the Food Network site on the Internet, gone shopping for the ingredients, and prepared the meal that night. An example was this Christmas, when after seeing a Beef Wellington being prepared on "Ultimate Tyler", I prepared it for my son and family and I the reviews were outstanding. I'm afraid I will be told that I need to give up watching these programs after I get back - I hope not as cooking has become an important part of my daily life. Besides cooking for Sudie, I volunteer to cook for people at church who need meals for one reason or another, I co-chaired a successful cookbook project at church last year, I help with funeral hospitality helping serve food after the funeral, and I provide food and help serve for various church functions during the year.
I have been told that people participating in the AA program are told not to associate with folks who drink. I know that that when I am sitting around with my dear friends, talk often gravitates towards cooking. Again I pray that I will not be told to associate with my "cooking friends!" I honestly don't think that will happen, but it has crossed my mind.
This first entry is long enough! My prayer is that those of you who are following my (scary??) adventure at Duke will support and encourage me as I move forward in my quest of losing weight. I am feeling a lot of preasure to be successful. I need to be successful, I will be successful!!
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