Getting Healthy At 55

Week 5 - February 2011

2011-02-06T09:06:00.001-08:00

Week 5 - February 2011

This Week's Quote: "Did you ever hear of a man who had striven all his life faithfully and singly toward an object and in no measure obtained it? If a man constantly aspires, is he not elevated? Henry David Thoreau"

This Week's Mental Tip: Everybody knows what visualization is. How about 'feelization'. Feelization is like it sounds. You need to actually think about what it would 'feel' like to be 10 lbs lighter, smoke free for X number of days, or go to your doctor with great results concerning your condition. (Mine is diabetes). The way you do that is you think about walking in to a room and watching the expression of someone you haven't seen in a while. Think about what it would FEEL like when they ask you "Are you losing weight?" or "What have you changed?"

This week's Exercise Tip: Crunches are not as effective as PLANKS. The position that it puts you in will strengthen ALL of your abdominal muscles, not just the ones in a specific area. So for best all around results, do planks.

This Week's Nutrition Tip: Nutrition isn't the only thing that effects your cholesterol. To increase the good HDL in your body, just do ten minutes of any type of aerobic activity. The effects are IMMEDIATE. No need to wait.

This Week's Personal Plan: Continue to do Jorge Cruise's '8 Minutes in the Morning' plan. Use Spark People to stay motivated, and continue to track the things that keep me motivated. All I have to do is lose 3 lbs a week. I'm sure there will be weeks when that will be very tough, but I can do it if I PLAN on it.

The Little Things I Did This Week

For Nutrition: I don't think I did a good job of that this week. I don't think I tracked everything. I didn't eat junk, and that's a good thing… but I don't think I tracked EVERY bit of food that I put in my mouth. I need to work on that.

For Exercise: I went 30 minutes OVER my goal of 150 minutes a week. AND, I focused on keeping my pace at 11 minute miles.

To Change My Thinking: I am working on not thinking of exercise and diet as a penalty, but rather as a choice/reward.

To Help Inspire Myself: I kept my SparkPeople posts current.

The Changes I Can See: Even my Sweat Pants are falling off!

The Changes I Can Feel: I'm not as tired as I used to be. My energy level is up.

Todays Weight : 229.4 Total Weight Lost: 39 lbs

Stomach Start: 51.5 This Week: 47 Total Inches Lost: 4.5

Waist Start : 46.5 This Week: 45 Total Inches Lost: 1.5

Week4 - Jan 2011

2011-01-30T13:03:00.001-08:00

Week 4 - January 2011

This Week's Quote: "Be Content with what you have; never with what you are."

This Week's Mental Tip: "Stay sensitive to you feedback. Listen to your body and what it's telling you. If your body is telling you to change things up, then do it. Find out what your body wants you to do, and then… do it. If it tells you to slow down, then do. If it tells you to speed up… then do that.

This week's Exercise Tip: "If you want to increase the benefits of your workout, and reduce the time you spend doing it… then reduce the amount of time between rests. "

This Week's Nutrition Tip: "If you want to improve the taste of your skim milk, then put it in the freezer for 15 minutes before drinking it. The colder the milk, the richer it tasks.

This Week's Personal Plan:

The Little Things I Did This Week

For Nutrition: The main thing I did this week was stick to my guns on the sugar and sweets. I bought some sugar free gum, and made sure that when I went to the grocery store I didn't pick up trash for food. I don't think I ate regularly enough though. I still think I need to get on a more regulated schedule.

For Exercise: I kept at my 12 minute mile pace…and even increased it to an 11 Mile an hour pace. My goal was to be at the 12 minute mile by the end of February, so I'm ahead of schedule on this.

To Change My Thinking: I tried to not think so much about 'not eating'. I'm trying to be more relaxed about some of the things I stuff into my body. I'm fairly sure that as long as I don't start up with cokes and candy bars… I'll be ok. But, if I want to eat a carrot, some celery, or steamed kale… I'm not going to push it away.

To Help Inspire Myself: I tested the concept of leaving the scale in a place where I have to pull it out to use it. I did pull it out twice, but I really feel like I need to go a whole week, and just measure on Sunday's.

The Changes I Can See: When I stand sideways in the mirror I can see that my stomach doesn't hang out as far as it used to. I'm going to need a new belt very soon.

The Changes I Can Feel: When I ran my 11 minute miles on Saturday, I could tell that I was getting in better shape physically. I didn't feel like I had to quit after 3 minutes. I actually felt like I may be able to get to 10 minute miles soon.

Food Journal - All Online at
http://my.sparkpeople.com/STANBUSH

Exercise Journal - All Online at http://my.sparkpeople.com/STANBUSH

Start Weight:	264.5	Last Week:	235.2	This Week:		Total Weight Lost:
Stomach Start	50.5	Last Week:	48	This Week:	47	Total Inches Lost	3.5
Hips Start	45	Last Week	45	This Week:	44.25	Total Inches Lost:	.75
Calf	24.5	Last Week	23	This Week	23	Total Inches Change:	1.5

Healthy After 55 - Week 3 - 2011

2011-01-23T06:24:00.001-08:00

Week 3 - January 2011

This Week's Quote: "If you want to feel healthier, try not putting things in your body that will kill you. "

This Week's Mental Tip: If you want to continue to move forward with your program, and you feel like you've hit a platuea… change your program just a little. This should give your body the little boost in metabolism that you're looking form.

This week's Exercise Tip: " Set goals and track them. Review them daily so that you can get the motivation that you need to keep going."

This Week's Nutrition Tip: "Measure, measure, measure. A 'serving' is not what you might think it is. Although they put '1/2 cup' per serving on the side of the package…that doesn't necessarily mean anything.

This Week's Personal Plan: Increase my speed on the treadmill so that I can reach my goal of 12 minute miles.

The Little Things I Did This Week

For Nutrition: I tracked my food the best that I could, and I put more thought into how to measure the portions.

For Exercise: I kept on track, and didn't miss a day. Even when I couldn't make it an early morning workout.

To Change My Thinking:

To Help Inspire Myself: I setup my motivational collage, threw away some clothes, and am preparing to do my closet today.

The Changes I Can See: My face is thinner, my clothes are fitting better, my belt is getting more loops, and in general I'm looking like I'm getting in shape.

The Changes I Can Feel: I can tell that I have more energy, my self esteem is rising, and I don't feel as tired all the time as I have in the past.

Food Journal - All Online at
http://my.sparkpeople.com/STANBUSH

Exercise Journal - All Online at http://my.sparkpeople.com/STANBUSH

Start Weight:	264.5		Last Week:		237.5		This Week:	235.2	Total Weight Lost:	29
Stomach Start	50.5	Last Week:	48.5	This Week:	48	Total Inches Lost	2.5
Hips Start	45	Last Week	45	This Week:	45	Total Inches Lost:	0
Thigh Start:	24.5	Last Week	23	This Week	23	Total Inches Change:	1.5

Healthy After 55 - Week 2 - 2011

2011-01-16T10:26:00.001-08:00

Week 2 - January 2011

This Week's Quote: "If hunger is not the problem, then food is not the answer."
This Week's Mental Tip: Focus on what you can do, not on what you can't do. You can't lose 10 lbs in a week. You can't build huge muscles in a month. You can't 'cure' diabetes. But what you CAN do is.. Lost 2lbs this week, tone the muscles that you have, and control your blood sugar. Be satisfied with that and quit whining.

This week's Exercise Tip: Go to bed early, regardless of the BCS, Super, or Salad Bowl. The outcome won't make on bit of difference in your life, but it will make a difference in your ability to roll out of bed and head to the gym. And.. Oh yeah… don't start a program that you're not committed to…it won't work.
This Week's Nutrition Tip: Be sure to keep some stuff that you can munch on that won't kill you. How's that for a tip. Eat stuff that won't kill you. It doesn't get any plainer than that.
This Week's Personal Plan: Keep my blood sugar low through diet and exercise. I will weigh 238 by Saturday, and I won't have any numbers above 130 on my blood tests.

The Little Things I Did This Week

For Nutrition: I tracked everything I ate, as much as possible. I may have missed a few things, but not much. I started trying a few things like honey and fruit in and on some of my meals, but not a bunch. I also tried some of the sugar free items like hard candies, Go Lighthly , and Russell Stover. I do need to study more about carbohydrates and how they effect me.
For Exercise: I did 30+ minutes of cardio 6 days this week, so I did reach my goal. I'm planning on adding the exercises from 8 minutes in the morning next
To Change My Thinking: I gave more thought as to how I should plan, without getting wrapped around the axle. For example, although OneTouch Says that their Blood Tester integrates easily with Microsoft HealthVault… I couldn't get it to work consistently. I might get it to work, but only briefly. I need to learn more about how to drop those kinds of things that don't matter.
To Help Inspire Myself: I took measurements on my hips, thighs, and waist and have lost some inches. That really felt good.

The Changes I Can See: My pants fit better, my stomach looks smaller and I am cinching by belt in tighter. Those are all good signs.

The Changes I Can Feel: Although my energy isn't really going up any, I can say that I'm not getting as tired when I'm on the treadmill now.

Food Journal - All Online at
http://my.sparkpeople.com/STANBUSH
Exercise Journal - All Online at http://my.sparkpeople.com/STANBUSH

Start Wght:	264.5	Last Week:	242	This Week:	237.6	Total Weight Lost:	27
Waist Start	50.5	Last Week:		This Week:	48.5	Total Inches Lost	2
Hips Start	45	Last Week		This Week:	45	Total Inches Lost:	0
Thigh Start:	24.5	Last Week		This Week	23	Total Inches Change:	1.5

Self-Monitoring of Blood Glucose: The Basics

2011-01-15T04:48:00.001-08:00

Self-Monitoring of Blood Glucose: The Basics

Evan M. Benjamin, MD, FACP

Self-monitoring of blood glucose (SMBG) is an important component of modern therapy for diabetes mellitus. SMBG has been recommended for people with diabetes and their health care professionals in order to achieve a specific level of glycemic control and to prevent hypoglycemia. The goal of SMBG is to collect detailed information about blood glucose levels at many time points to enable maintenance of a more constant glucose level by more precise regimens. It can be used to aid in the adjustment of a therapeutic regimen in response to blood glucose values and to help individuals adjust their dietary intake, physical activity, and insulin doses to improve glycemic control on a day-to-day basis.

SMBG can aid in diabetes control by:

facilitating the development of an individualized blood glucose profile, which can then guide health care professionals in treatment planning for an individualized diabetic regimen;
giving people with diabetes and their families the ability to make appropriate day-to-day treatment choices in diet and physical activity as well as in insulin or other agents;
improving patients' recognition of hypoglycemia or severe hyperglycemia; and
enhancing patient education and patient empowerment regarding the effects of lifestyle and pharmaceutical intervention on glycemic control.

Numerous trials have been carried out to determine the true impact of SMBG on glycemic control. Some, including randomized, controlled trials, have demonstrated the efficacy of SMBG. Among patients with type 1 diabetes, SMBG has been associated with improved health outcomes.1 Specifically, increasing frequency of SMBG was linearly correlated with reductions in HbA1c among type 1 patients in Scotland. Among patients with type 2 diabetes, a higher frequency of SMBG was associated with better glycemic control among insulin-treated patients who were able to adjust their regimen.2 Other studies, however, have suggested that SMBG has not achieved its true potential impact as an aid to improving glycemic control.

An article analyzing data from the third National Health and Nutrition Examination Survey (NHANES III) concluded that, for patients with type 2 diabetes, there was little correlation between SMBG frequency and glycemic control.3 This article sparked considerable controversy, including questions regarding the validity of the NHANES III study design to properly examine the relationship between SMBG and glycemic control. Because the NHANES III was a cross-sectional analysis of patient behavior and glycemic control, a cause-and-effect relationship would be difficult to determine. Prospective study designs need to be employed to better understand the role of SMBG in all patients with diabetes.

Nevertheless, most diabetologists agree that self-management of diabetes needs to incorporate some SMBG data, and that motivated patients can benefit from the increased empowerment that SMBG yields. Diabetes specialists now recommend that patients use SMBG data for day-to-day regimen changes and that health care professionals use SMBG data to guide alterations in medication regimens. The American Diabetes Association has sanctioned efforts to teach people with diabetes to use SMBG data actively as part of a patient-centered self-management program.

Next Section

SMBG Use and Frequency

SMBG works by having patients perform a number of glucose tests each day or each week. The test most commonly involves pricking a finger with a lancet device to obtain a small blood sample, applying a drop of blood onto a reagent strip, and determining the glucose concentration by inserting the strip into a reflectance photometer for an automated reading. Test results are then recorded in a logbook or stored in the glucose meter's electronic memory. People with diabetes can be taught to use their SMBG results to correct any deviations out of a desired target range by changing their carbohydrate intake, exercising, or using more or less insulin.

The frequency with which patients with diabetes should monitor their blood glucose level varies from person to person. Most experts agree that insulin-treated patients should monitor blood glucose at least four times a day, most commonly fasting, before meals, and before bed. In addition, patients using insulin can benefit by obtaining postprandial blood glucose readings to help them more accurately adjust their insulin regimen. A positive correlation between frequency of SMBG and glycemic control among patients with insulin-treated type 1 or type 2 diabetes has been demonstrated.1,2 Patients treated with intermediate, short-acting, or rapid-acting insulin may benefit from SMBG data to make adjustments in their regimen.

For patients with type 2 diabetes, optimal SMBG frequency varies depending on the pharmaceutical regimen and whether patients are in an adjustment phase or at their target for glycemic control. If a patient is on a stable oral regimen with HbA1c concentration within the target range, infrequent SMBG monitoring is appropriate. In such cases, patients can use SMBG data as biofeedback at times of increased stress or changes in diet or physical activity.

For patients whose diabetes is out of control or for those having medication initiated, however, SMBG data can be helpful in creating or modifying the diabetes management regimen. Persistent fasting hyperglycemia, for example, might indicate excessive hepatic glucose output, and patients experiencing this problem might derive benefit from using metformin (Glucophage), which has been shown to decrease nocturnal hepatic glucose output. Additionally, patients with persistent postprandial hyperglycemia might derive benefit from taking a short-acting oral agent with meals to either decrease carbohydrate absorption (i.e., an alpha-glucosidase inhibiter such as acarbose [Precose] or miglitol [Glyset]) or stimulate insulin secretion at the time of the meal (i.e., repaglinide [Prandin] or nateglinide [Starlix]).

People with type 2 diabetes who use insulin should perform SMBG at least four times per week, including at least two fasting and two postprandial values. Additional measurements at bedtime and before meals can also be obtained. Thoughtful interpretation of SMBG data will assist patients and health care providers in selecting appropriate pharmaceutical and lifestyle regimens.

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Recommending a Meter

There are now seven manufacturers and more than 20 types of meters available on the market. Meters vary in size, weight, test time, memory capabilities, and special features. Most meters can measure blood glucose with only a one- or two-step process. Most also incorporate no-wipe technology, which means users do not have to wipe off excess blood after applying a blood drop to the reagent strip. In addition, many meters now require only a very small amount of blood, thus decreasing the pain of deep wounds from the lancet.

A few of the newer meters offer the option of obtaining blood samples from alternate sites, such as a forearm instead of a fingertip. This can benefit patients who find constant lancet wounds on their fingers difficult to tolerate. Although there has been concern that the accuracy of alternate site testing is inferior to detect hypoglycemia,4 the judicious use of this alternative may help to improve adherence to an SMBG regimen.

More complex meters have features to aid in identifying trends and to graph reports for more comprehensive data tracking, particularly for patients who test several times a day.

Table 1 provides a summary of the more popular blood glucose meters. Recent reviews of available meters have been published elsewhere.5,6

Previous Section Next Section

Summary

SMBG can play an important role in improving metabolic control in patients with diabetes. It is recommended for patients treated with insulin and is desirable for all patients with diabetes. Judicious use of SMBG data can help to improve glycemic control, select an anti-diabetic regimen, and provide powerful feedback to patients wishing to improve metabolic control.

Clipped on 8-December-2010, 2 : 09 PM from http://clinical.diabetesjournals.org/content/20/1/45.full

Healthy After 55 - Week 1 - 2011

2011-01-11T09:44:00.001-08:00

Week 1 - January 2011

This Week's Quote: "A goal is not enough - You have to have a plan."

This Week's Mental Tip: It's easier to keep moving in the right direction, if you know what that direction is. Don't expect to get there all at once either. Just one small step in the right direction moves you closer to your destination. So keep your eye on what that goal is. When things get in the way, focus on where you want to go and find a way around them.

This week's Exercise Tip: Like Nike says.. Just do it. Quit whining about it, and don't try to get everything in place and perfect before you get started. Some sort of unplanned exercise will get better results than no exercise at all. Get off your duff and get moving.

This Week's Nutrition Tip: Steamed vegetables are really good, and good for you.. But don't overeat them, and don't eat them late.
Some of them are packed with carbs and will make your blood sugar rise and stay high for too long of a period.

This Week's Personal Plan: Get to 240…..that's it. Nothing too difficult.. Just a small step until I can get some of the other things done.

The Little Things I Did This Week

For Nutrition: I ate steamed vegetables as much as possible, and tracked my food. You can probably find my food journal at the link to sparkpeople.com below

For Exercise: I walked for 30 minutes every day. I am looking at adding a few other exercises, but I won't quit and I won't beat myself up about it if I don't.

To Change My Thinking: I'm focusing on not beating myself up, and not allowing others to beat me up either. I'm a good guy…and I deserve more than I'm getting.

To Help Inspire Myself: I weighed myself every day…and had a small goal in mind every day.

The Changes I Can See: I can wear pants that I couldn't' get into last month. Pretty easy to see that!!!! I can also see my face thinning.

The Changes I Can Feel: Every day I can complete my miles a little faster in the 30 minute walking session. When I first started I was at 15 minute miles.. But after only a week I've been able to get that under 13 minutes.

Food Journal - All Online at http://my.sparkpeople.com/magsingval

Exercise Journal - All Online at http://my.sparkpeople.com/magsingval

Start Weight:

264.5

Last Week:

248

This Week:

242

Total Weight Lost:

22.5

Antioxidant-rich pecans!!!

2010-12-30T15:53:00.001-08:00

Three New Studies Link Nut Consumption with Reduced Risk of Type 2 Diabetes And Overall Optimal Health
Researchers Suggest Nuts Be Given Better "Position" on Food Guide Pyramid

ATLANTA (November 26, 2002) - What better way to start out the holidays than knowing that one of the season's favorite foods - pecans - offers an array of health benefits. Three recent studies from Harvard University, two of which were published in the November 27 issue of the Journal of the American Medical Association (JAMA), all confirm that nuts like pecans do and should play a role in healthy diet.

Inserted from <http://www.ilovepecans.org/pr9.html>

Cheerios

2010-12-30T11:23:00.001-08:00

Goaling by the Numbers - Somebody Peed In My Cheerios! / Cheerio Conspirio?

I like Cheerios, but I don't love them. Even the "Honey Nut" variety doesn't have enough sugar, marshmallows, or nuts for my educated epicurean palate. Call me crazy but if it says "Nut" in the title, I think that ingredient should at least be visible to the naked eye. Titles and labels should help identify things. For example, whenever we go out people are always asking my wife "Where is that NUT?" She knows automatically that they are looking for me. She just tells them to "Look for the lampshade with legs on it…thaaaaaaat'll be him." Labels just make things easier.

Anyway, since I got the Doctor's phone call, I've been eating Cheerios more because all of their advertising says it will lower my cholesterol. And since I don't think they taste that great, I naturally deduced that they were healthy and therefore good for me. I decided to read up on it and see if I can figure out what the real deal is.

Research

Cheerios claim to be "the only leading cold cereal clinically proven to help lower cholesterol in a low fat diet"is based on a study of the soluble fiber in OATS done in 1997. Then n 1998 a GENERAL MILLS SPONSORED study showed that people who followed an American Heart Association low saturated fat diet plan and ate 3 bowls of Cheerios a day lowered their cholesterol levels by 7 per cent.
The cereal containing highest level of soluble fiber is oat bran, which has about 14% soluble fiber. All other food grains contain much less soluble fiber than oat bran. There are other foods that are similarly beneficial, and that seem to fit with the breakfast theme. For example walnuts and almonds are high in polyunsaturated fats. Since they are high in calories no more than two ounces a day is the recommended serving. Fish high in Omega-3 oils (salmon), olive oil, and foods fortified with sterois/stanois are other foods that have been proven to be cholesterol lowering….but I don't think they would taste good in milk.
The cardboard box that the cereal comes in does NOT contain more nutritional value than the cereal itself.

Presumptions

Eating three bowls of Honey Nut Cereal lower my cholesterol by 7% and it is my opinion that 7% is very good. If you're at 200…then 3 bowls will put you at 186.
Au contraire, Mon frère! It seems Honey Nut Cheerios have less soluble fiber than regular Cheerios and I would have to eat more than 3 bowls a day! All of a sudden this feels like the Saturday Night Live commercial for Colon Blow. http://vids.myspace.com/index.cfm?fuseaction=vids.individual&VideoID=29142179
Regular Cheerios have the highest content of Dietary Fiber.
Foiled again. Using the Nutrient Search Tool found under "Tools" at http://www.nutritiondata.com/ , and setting the search for "highest in Dietary Fiber" and "lowest in Cholesterol" will list those foods in descending order. Cheerios doesn't show up on the first page, but is rather on the second page at position #55. However, this tool searches for total Dietary Fiber and all fiber is not soluble. Scanning this list for cereals with "Oats" in the tiles shows that Quaker Oat Bran comes in @ #23. There are other cereals on the first page with Oats in the title as well, and as I said before…titles mean things. I saw one brand of cereal the other day who's title had "Twigs and Granola" in it. I'm sure Euell Gibbons would have loved it, but I didn't buy it because eating sticks and bark is just not 'my thing'.
Cardboard doesn't show up in the list because it's not really a food, although it is making progress : http://abcnews.go.com/International/wireStory?id=3369294

Conclusion

Oats are the way to go. The higher the oat content, the higher the soluble fiber. Eating ANY food that contains oat bran can help lower cholesterol. I'm not a nutrionist, but I have spent the night at a Holiday Inn Express. Although Cheerios claim may be misleading, the research on oats offers some support of the advertising. However, I think it's a lot like a wife calling and asking her husband to stop by Victoria's Secret and picking up a 44D. Research will eventually lead him to a place where he's asking "Where's the beef?". I'm OK with that though because I prefer Krystal's over Burger King, but I don't think it qualifies as truth in advertising.

Advertising sells products. I don't know how much was spent last year, but in 2005 there was 46.5 BILLION dollars spent on diet products. Regardless of the advertising, you have to learn to read the labels to make good decisions and sometimes you have to use your cognitive skills to assess the REAL value of something. It reminds me of a wedding reception that my wife and I recently attended. Since we've been married for 26 years, all the young women full of hope asked her for the secret to a long marriage and could she give them some good advice. She just pointed to the lampshade with legs and mumbled "Caveat emptor…let the buyer beware!"

Pecans: Lowering Cholesterol

2010-12-30T08:14:00.001-08:00

Cholesterol-Lowering Pecans

Pecans also play a role in lowering cholesterol. Clinical research published in the Journal of Nutrition (September 2001) compared the Step I diet (28 percent fat), recommended by the American Heart Association for individuals with high cholesterol levels, to a pecan-enriched (40 percent fat) diet. The results showed the pecan-enriched diet lowered total cholesterol by 11.3 percent and LDL "bad" cholesterol levels by 16.5 percent – twice that of the Step I diet, without any associated weight gain.

Inserted from <http://www.ilovepecans.org/nutrition.html>

Increasing the Circulation in my legs

2010-12-19T13:30:00.001-08:00

Project: Find 10 ways to increase the circulation in my legs?

Description: Since being diagnosed with Diabetes Type II, it is important for me to keep the circulation going in my extremities. I need to make sure the circulation in my legs stays good… and hopefully will keep my feet well circulated.

Project Goals: Avoid any chance of any amputation of any of my lets or arms. To do this I MUST keep the blood flowing to my legs. Determine 10 exercises that I can do to increase the circulation in my LEGS!

I don't want to lose a leg, arm, foot or hand because of my Diabetes. That's a big motivator for me. It should be a motivator for anyone who finds themselves in this situation. I want to find out if I can lessen the chances of that through diet and exercise. I've always been active. I know I haven't been active 'enough', but it's just as important to be active in the right way, and doing the right things.

Like everything associated with disease (other than genetics) it appears that most of this can be avoided or helped through diet and exercise. I know there have been "Hall of Famer" athletes, such as Ron Santo, who had the disease and eventually had an amputation. At any rate, if there's a way to avoid it… I want to know what it is.

Exercise:

Apparently walking is one of the best ways to increase the circulation in your legs. That's an easy one. I like walking. It's cheap and I can do it anywhere.
Single Knee to Chest Stretches
Both Knees to Chest Stretches
Standing Hamstring Stretch
Seated Hamstring Stretches
Standing Inner Thigh Stretches
Sitting Inner Thigh Stretches
Standing Wall Stretches
Standing Quadriceps Stretch
Lying Hip Stretch

That's it . 10 tips in 10 minutes. Hope it helps. You can find descriptions of those exercises at SparkPeople.com.

Author Contact: Stan Bush Contact Phone: (478) 227-4736 or (478) 227-4SEO

Contact Email : stan@salestrainingandnetworking.com

Contact Twitter : stanbush Contact Facebook : http://profile.to/stanbush

Company Name : Sales Training And Networking Company Twitter: StanInc

Prandial

2010-12-08T04:24:00.000-08:00

Prandial definition - Medical Dictionary definitions of popular medical terms easily defined on MedTerms
Prandial: Of or relating to a meal. Prandial pain is pain while eating.
Although medical terms usually have a reasonably logical derivation, this is not the case with "prandial." It comes from the Latin "prandium" which meant "a late breakfast or lunch." "Prandium" was derived in turn from the Greek "pro-", before + "endios", midday.
Now, however, "prandial" refers to any meal -- breakfast, lunch, supper or snack.

Vytorin - My First Day's Research

2010-12-02T13:59:00.001-08:00

Project: Vytorin Review - To Learn More about it.

Description: My initial research to help me understand the drug Vytorin. Which has been prescribed to me.

Project Goals: I was prescribed Vytorin by my doctor yesterday, because I have high cholesterol. I want to find out what it does, what it doesn't do…and other things I think I should know if I'm going to pump this stuff into my body on a daily basis.

Notes :

Vyotorin is supposed to lower bad cholesterol, and raise good cholesterol.
It works by reducing the amount of cholesterol your body absorbs. It's part of a group of called 'statins'.
It should be taken in the evening rather than in the morning, as the nurse originally told me.

Research:
Natural statins?

policosanol supplement -

The Sweet Secret for Effectively Lowering Cholesterol Levels
Clinical trials show that one natural substance offers even better results than prescription drugs at lowering overall cholesterol and triglyceride levels while raising levels of HDL (good) cholesterol and protecting against blood clotting. This amazing substance, a fraction of sugar cane called policosanol, offers all of these benefits with virtually no side effects, at less than half the cost of prescription statin drugs. And it may actually eliminate your need for cholesterol-lowering prescription drugs.

Pasted from <Muscle Pain is a possible side effect of Vytorin.
http://altmedangel.com/statnalt.htm>

Possible Side Effects:

Rash is a possible side effect of Vytorin.Nausea is a possible side effect of Vytorin.Facial Swelling (can possibly obstruct swallowing or breathing if severe) is a possible side effect of Vytorin.Hives is a possible side effect of Vytorin.Dizziness is a possible side effect of Vytorin.Joint Pain is a possible side effect of Vytorin.Depression is a possible side effect of Vytorin.Liver Problems are a possible side effect of Vytorin.Gallbladder Inflammation is a possible side effect of Vytorin.Pancreas Inflammation is a possible side effect of Vytorin.Gallstones are a possible side effect of Vytorin.Headache is a possible side effect of Vytorin.Diarrhea is a possible side effect of Vytorin.Tingling Feeling is a possible side effect of Vytorin.Inserted from <http://www.ehow.com/how_4560612_recognize-vytorin-side-effects.html>

Pros:

It does what it says it does… from what I can read. Although there are other choices that may be less costly…both physically, mentally, and money.

Cons:

You shouldn't eat grapefruit, or drink grapefruit juice when taking Vytorin because it increases the effect of the drug.
It can cause stomach cramps.
It can cause other muscle cramps.

Summary: I'm not completely clear on the benefits of Vytorin versus using a more natural way to control cholesterol. Yes…I have waited a bit late to start working on this… but that doesn't mean it's TOO late. It just means I have to focus on it more.

Next Action: Find out if policosanol can be purchased anywhere around here. (yes… GNC carries it)

Other Notes:
Are there any natural statins? Yes policosanol is just one of many. It appears to be safe, but more research should be done.

Author Contact: Stan Bush Contact Phone: (478) 227-4736 or (478) 227-4SEO

Contact Email : stan@salestrainingandnetworking.com

Contact Twitter : stanbush Contact Facebook : http://profile.to/stanbush

Company Name : Sales Training And Networking Company Twitter: StanInc

Help for Hemorrhoids

2010-05-17T07:20:00.001-07:00

Content: Currently, I am suffering from a case of hemmorrhoid. I'm 55 and I've had them in the past, but not that often. I've had them perhaps 3 or 4 times my entire life, and each time they lasted for a day…two tops. But this time they have been 'following me around' for almost a week. I'm uncomfortable, I don't feel good…and I want them to go away.

So.. I decided that I would put them in my Libronix Library Prayer List and take action on them. I figured I needed to learn enough about them to be able to help me cure these that I have, as well as try to keep from getting them in the future. As always, I'll use my ten step method to help figure this out.

10 Steps

Who gets them? Hemorrhoids affect 5% of Americans at some point during their life or 1 million people annually. They affect men and women equally however are more common in Caucasians and wealthier people. Hall of Famer George Brett had to be pulled from a game because of them…and after undergoing surgery was back in the lineup the next day and quipping "My problems are all behind me." They are usually cause by straining too much or too long during a poop. However you can also get them from sitting too long, straining while exercising, aging and genetics. Women sometimes get them while they are pregnant, and/or during the delivery of the baby.
What are they? Hemorrhoids (also known as piles) are part of the normal human anatomy of the anal canal. They become pathological when swollen or inflamed. In their physiological state they act as cushions composed of arterio-venous channels and connective tissue that aid the passage of stool. The symptoms of pathological hemorrhoids depends on the type present. Internal hemorrhoids usually present with painless rectal bleeding while external hemorrhoids present with pain in the area of the anus.
What should I do about them? Usually you can treat them by increasing your fiber intake… like psyllium. Also, take some over the counter NSAID's like Motrin or other pain killers that contain ibuprofen. None of the topical treatments have actually been proven to help speed recovery. Also, reduce your intake of sodas , citris, and coffee. All of those drinks contain acids that irritate the inflamed membranes involved in your hemorrhoid.
When should you seek treatment? That depends on what you mean by treatment. The basics… I'd suggest you start immediately. Surgery??? I don't want to answer that question because you may be one of those sue crazy zealots that is going to try to hold me responsible for your pain. But, all of the home remedies fail… go to the doctor.
How can I keep from getting them? Take a look at the 'who gets them' and figure out which one you are doing that causes them…and stop doing it. The best way to prevent hemorrhoids is to keep stools soft so they pass easily, thus decreasing pressure and straining, and to empty bowels as soon as possible after the urge occurs. Exercise, including walking, and increased fiber in the diet help reduce constipation and straining by producing stools that are softer and easier to pass.[7] Spending less time attempting to defecate and avoiding reading while on the toilet have been recommended.
Why should I worry about them? If you have them, and you've found this post…. You are already aware of why you should worry about them. You're just trying to find some sort of help to make you more comfortable. For me… it's the NSAID's and fiber.
Links
1. http://en.wikipedia.org/wiki/Hemorroids
2. http://www.hemorrhoid.net/medication.php
Conclusion : I think the number of people how get hemorrhoids is higher than is reported. If it were lower… there wouldn't be as many treatments for it in Over the Counter drug store areas. I think the answer to this will be to increase fiber, take ibuprofen, and try not to sit for long periods of time. According to some sources, 3 to 5 minutes is all it should take you to be do to the bathroom and 'do your business.' It is not recommended that you read while you're on the toilet, as this has a tendency to make you sit longer. T
Treatment Steps for me :
1. Take ibuprofen on a regular schedule
2. Increase fiber
3. Lower coffee and soda intake.
4. No weight lifting…and only moderate walking.
Other notes: This is very preventable. Don't forget the pain involved, and stay away from the things that cause it as much as possible.

Author Contact: Stan Bush Contact Phone: (478) 227-4736 or (478) 227-4SEO

Contact Email : dont-spam-stan@surfinwithstan.com (remove don't-spam- from the address to contact me)

Contact Twitter : stanbush Contact Facebook : http://profile.to/stanbush

Company Name : Sales Training And Networking

Company Twitter: http://twitter.com/surfinwithstan

Company Facebook: http://companies.to/surfinwithstan

Health After 55 - Feb 7 - 13, 2010

2010-03-08T12:42:00.001-08:00

Week #4 -Feb 7 -13, 2010

Bottom Line… I had an exertion headache during my workout on Saturday of this week (Feb 13th) and simply could not do the exercises or keep up with everything for about three weeks. It wasn't so painful that I couldn't do the treadmill though… so to keep on track as best I could… I did the treadmill for 3.5 miles at least 3 times a week. Starting on March 8th though… I'm back in the saddle! I do think it's ironic that the week I had the headache… the mental feedback has to do with listening to your body.

This Week's Quote: "Be content with what you have; never with what you are." --B.C. Forbes

This Week's Mental Tip: Stay sensitive to feedback. Listen to what your body is telling you during and after each exercise. Is your workout in groove with your mind? Even if it's in the middle of a set, if you truly feel that you're not completely in sync with your workout… just change. Do what your body is telling you do to. But don't quit just because it's hard. Be focused on achieving your goal.

This week's Exercise Tip: If you want to get a great aerobic and anaerobic workout in a shorter time…just reduce the amount of time between reps.

This Week's Nutrition Tip: To make skim milk taste more like whole milk, just put it in the freezer for fifteen minutes before drinking. The colder the milk the richer it tastes.

The Little Things I Did This Week

For Nutrition: I'm going to work harder at counting my points again. I know that dropping the sugar saved me some points, and helped speed my weight loss, but I'm not sure by how much

For Exercise:: http://www.hundredpushups.com/

To Change My Thinking: I need to spend more time with this planner each day. Plan on researching food items, tracking my intake, and getting more rest

To Help Inspire Myself: read Psalms

The Changes I Can See:

The Changes I Can Feel:

Points Available: 28 Points for Exercise 45 minutes @ Moderate = 4 ( I don't really use the 'deposit point stuff)

Weight Start: 264.6 Last Week: 249.2
This Week:
Total Weight Lost: 15.4

Stomach Start: 51.5 Last Week: 50.5 This Week: Total Inches Lost:

Waist Start : 46.5 Last Week: 45.5 This Week: 45.5 Total Inches Lost:

Chest Start: 46.5 Last Week : 46.5 This Week: Total Inches Change:

Weight Watchers Points, Restaurant Nutrition Facts, Points Calculator

2010-02-08T16:33:00.000-08:00

I went to Firehouse Subs Today...and had a bowl of their delicious Chili. I was really concerned about how many points it might be, so I did a search for 'Weight Watchers Points Firehouse Subs"...and guess what came up? This great site with alot of points from various restaurants! I think I'm going to like this site!
Weight Watchers Points, Restaurant Nutrition Facts, Points Calculator: "Weight Watchers Points, Restaurant Nutrition Facts, and Points Calculator
Find weight watcher points for all of your favorite restaurants. Browse below or use the search box to the top right.
Is there something you want to see on the site, or notice a calorie count that is inaccurate? This is a wiki, so feel free to add or edit restaurants and menu items to your heart's content. Click here for a quick tutorial.
If you have any questions, be sure to join the Wiki Weight Watcher forum"

Health After 55 - Jan 31 - Feb 6th, 2010

2010-02-08T15:36:00.001-08:00

Week # 3 - Jan 31 - Feb 6th, 2010

This Week's Quote: "There is only one thing that will really train the human mind and that is the voluntary use of the mind by the man himself. You may aid him, you may guide him, you may suggest to him, and, above all else you may inspire him. But the only thing worth having is that which he gets by his own exertions, and what he gets is in direct proportion to what he puts into it. " Albert L. Lowell
This Week's Mental Tip: " If possible, change your program often. This will help spike your metabolism and help keep you body off-guard, never quite giving it the chance to get used to your workout and calorie needs. Not to mention, it keeps you motivated and looking forward to your next workout because your always doing something new and different.
This week's Exercise Tip: For great looking calves, you don't really need to go to the gym. Just put the balls of your feet on the edge of a step. Keep your knees locked, allow your heels to lower below the stair; then raise your heels up above the stairs as high as you can. Do it nonstop until you feel a burning in your calves. Stop… rest for 20 seconds and repeat the procedure twice. You'll see a big difference in 30 days.
This Week's Nutrition Tip: Chew your food more slowly. Most Americans eat so fast that by the time their stomach tells them they are full… they have already overeaten. Plus properly chewed food digests more easily. One way to do that is to have spicier food. Spicy food automatically slows the speed at which we eat, and you'll get the added benefit of a slightly higher metabolism.
This Week's Personal Plan:

The Little Things I Did This Week

For Nutrition:

I am reducing my sugar by simply NOT adding it to my coffee. And no creamer either. Basically I'm trying to see how much that small reduction will make in my overall weight loss.

For Exercise:

I am continuing with the core programs of
http://www.hundredpushups.com/
http://twohundredsquats.com/
http://twohundredsitups.com/ , however I am looking for ways to incorporate that into my gym workout, without looking like a complete idiot. (yes.. I care what people think of how I look…..and so do YOU!)

To Change My Thinking:

I am changing the format of the blog…and incorporating more of what I want in it, and to make it easier for me to manage.

To Help Inspire Myself:

I set a goal to be under 250 by Sunday… so that I could enjoy a steak during the Super Bowl. While I did enjoy the steak, I didn't particularly like the fact that I gained back over 5 lbs that day. Of course, I had a coke, some brownies, and a few other things that added to my gain… but I'm not convinced it was actually worth it.

The Changes I Can See:

I can see the notches in my belt as my waist shrinks

The Changes I can Feel:

I can tell it's not as hard to get through the exercises as it was when I first started. I can feel shirts that were tight on me at one time becoming looser.

Sunday was a bust. There was no way to keep up with the points, because I just went overboard on everything. I wasn't TOO bad, or else Monday morning would have been pretty awful, however I ate some stuff I just didn't need to eat. Cubed Steak, cooked in the Crock Pot using a MAN's recipe, may taste good, but it's not the best thing for you on a diet. Primarily because it just taste too dang good… so you go back for more. When you throw in the Brown Sugared Pecans recipe… well, that's even worse. So… I'm just moving on past Sunday, and acting as if it didn't happen. I did enjoy myself though :-)

Weight Start: 264.6 Last Week: 253.4
This Week: 249.2
Total Weight Lost: 15.4
Stomach Start: 51.5 Last Week: 51 This Week: 50.5 Total Inches Lost: 1
Waist Start : 46.5 Last Week: 46.5 This Week: 45.5 Total Inches Lost: 1
Chest Start: 46.5 Last Week : 46.5 This Week: Total Inches Change:

I did suffer an injury on Saturday. While doing the pushups I had a sudden, intense and short lived headache. I stopped doing the pushups, and moved on to the squats. I didn't have a headache on Sunday…unless I ventured out into the cold. BUT, the headache did come back Sunday night.

Health After 55 - Jan 24- 30, 2010

2010-02-01T07:00:00.001-08:00

Week # 1 - Jan 24- 30, 2010

This Week's Quote: "Every year I live I am more convinced that the waste of life lies in the love we have not give, the powers we have not used, the selfish prudence that will risk nothing, and which, shirking pain, misses happiness as well. No one ever yet was the poorer in the long run for having once in a lifetime 'let out all the length of the reins." Mary Cholmondeley.
This Week's Mental Tip: One of the easiest ways to change how you feel is through the power of affirmations. Simply tell yourself what you want to experience for example, in weight loss you might say something like " I look and feel great at XXX pounds" and keep repeating it at various times throughout the day; early morning and late evening are best. Affirmations activate the unconscious mind - the real powerhouse that changes your life - by giving it new commands on which to act. The key to making affirmations work is that they must be positive and always stated in the present tense; as if you've already achieved that change in your life

This week's Exercise Tip: Drink plenty of water BEFORE doing any exercise. Some research has shown that for every 1 percent of weight your body loses from dehydration, your peak performance can drop by 10 percent.

This Week's Nutrition Tip: For a more restful sleep, try eating some carbohydrates about ninety minutes before bedtime. The reason? Carbs help boost serotonin levels in the body, and serontonin helps the body relax and is one of the three neurotransmitters commonly known as the 'feel-good hormones'. Just don't eat too many. Like any nutrient, too many carbs, especially before bedtime, can make you gain weight.

The Little Things I Did This Week

For Nutrition: I really worked on drinking more water, although I didn't do very well with keeping up with it. I ate more green food (specifically collard greens) because I'm supposed to be able to eat as much 'green stuff' as I want to.

For Exercise:

Day	Miles	Pushups	Squats	Situps
Sun
Mon	3	11-14-10-10-Max(15)	19-19-13-13-max	6-9-6-6-(9)
Tues	3
Wed		14-16-12-12-max(17)	19-22-16-16-max	7-9-6-6-max(11)
Thurs	3
FrI	3	16-17-14-14 - max(20)
Sat			22-22-19-19-22	8-12-8-8--12

To Change My Thinking: - about people - read chapters on Forgiveness

I read many things about forgiveness…but the one that sticks out is 'Forgive them Father, they know not what they do." That is a really difficult thing to get my head around, because normally that's the thing that upsets me the most… ignorance. It's not that I don't try to understand it… it's just that most times I can't understand how someone might be so selfish or even aware of what the consequences of their actions are for SOMEONE ELSE. I'll probably write more about this next week..

To Help Inspire Myself:

I have continued on my quest to read the Bible from start to finish. I'm already through Leviticus, and according to the '365 Day Plan'… I'm about a chapter ahead. By reading the entire thing all the way through, I'll have accomplished something that has been on my mind for at least 20 years. This will finally get it done, and I'll feel better about it myself.
Another thing that I did to inspire myself was… I finally got the pictures together so that I can see the changes. I can already see a slight difference in the way I look now, and from when the first picture was taken, so that in itself is motivating. My schedule for weigh -in, postings, and pictures is every Monday… but I am considering moving it to Sunday. That way it won't take up so much of my day on Monday.
I also created a Word Document that prints out on some paper that I NEVER use. It's the CD Jewel Case inserts. I must have a thousand of them. This will allow me to use stuff I already have, rather than purchase new stuff. What I put on the Word document is ten things that I need to remind myself of, whenever I get discouraged. I can pull this card out of my pocket and read if I need inspiration. The ten things are mostly affirmation stuff…such as "I will look and feel better at XXX lbs." XXX represents the weight I want to be AT THE END OF THE WEEK. Short term goals are good.
I also put the first picture I ever took of me on it…and have put the 2nd weeks pictures on there as well.

The Changes I Can See:

I can see some changes when I look in the mirror. I can see some changes in the way that I interact with people. It's amazing that losing just a few pounds can make you feel like things are possible. Maybe it's a little lighter step, or the fact that you know something for yourself that NOBODY can take away from you.

The Changes I Can Feel:

I can feel my back beginning to straighten, as it gets stronger. The pain in my thighs doesn't come to visit me as much as it used to. When I turn around to pick stuff up, I feel a little stiff…and even cramp sometimes, but that is a familiar feeling for most athletes when they are working on getting back in shape. It just means that I'm working those muscles enough to be tired.

Points Available: 28 Points for Exercise 45 minutes @ Moderate = 4 ( I don't really use the 'deposit point stuff)

Food Description	Points	Used	Deposit	Balance
Sunday	Points	USED	Deposit	Balance
Coffee	6	6
Blueberry pancakes (no syrup or butter)	3	9
Chicken Wrap	6	15
Salmon	15	30
Monday	Points	USED	Deposit	Balance
Coffee	6
Oatmeal	3	9
Chicken Salad	6	15
Tuesday	Points	USED	Deposit	Balance
Oatmeal	3	3
Coffee	6	9
Lean Cuisine	6	15
1/2 Turkey Sandwich	4	19
1/2 Cookie	3	23
Wednesday			3
Coffee	6
Oatmeal	3	9
Lean Cuisine		15
Salad	5	20
Pear	1	21
Pecans	4	25
Thursday	Points	Used	Deposit	Balance
Coffee	6	5
Oatmeal	3	8
Lean Cuisine	6	14
Turkey Slices	6	20
Chicken Dinner - including Corn	8	28
Friday	Points	Used	Deposit	Balance
Coffee	6	6
Grapes	1	7
Turkey Slices	2	9
Nibbling on Chili while making it	15	24

Saturday	Points	Used	Deposit	Balance
Coffee		6
Chili and Crackers		8	14
Chili and crackers again		8	22

Weight Start: 264.6 Last week: 256 This Week: 253.4 Total Weight Lost: 11.2

Stomach: Start : 251.5 This week: 251 Total Inches Lost.5

Waist: Start: 46.5

Final Notes: I think I'm going to change this form somewhat. There are some things on it that I will NEVER use, and they are just taking up space, for example the 'Water - Vegetables - Milk - Oil" tracker. I think I'll remove that, and maybe put in something that I will use. I simply can't keep up with all that. I'll probably review the 'fiber, calories, fat grams columns as well, since WW is really more about points.

Healthy After 55 - Jan 17-23, 2010

2010-01-25T05:27:00.001-08:00

Week # 1 - Jan 18 - 23, 2010
This Week's Quote: "Where the mind goes, the body follows."
This Week's Mental Tip: One disciplined action will bring you many rewards. Sometimes it's very difficult to get up and do the exercise, do the homework, or do the work… but it's proven that if you can just make yourself do it for a period of time it will eventually become habit. Habits are hard to break, so it would naturally mean that the more disciplined actions you take, the more the reward. Planning and implementing goals will help keep me motivated.
This week's Exercise Tip: To tighten glutes and legs while walking and without exercise equipment, try lengthening the stride in your walk. Make it more aerobic by swinging your arms and legs back and forth.
This Week's Nutrition Tip: Always check the cans of Tuna for fat content. They can vary from one can to the next, even from the same company. The reason is that tuna caught closer to the shore are leaner because they have less fattier foods in their diet.

The Little Things I Did This Week

For Nutrition: I began counting my point via the Weight Watchers diet. This has always worked for me… it's only when I quit counting the points that I fall back into bad habits.

For Exercise: I have taken on three challenges. The 100 pushups challenge, The 200 Squats Challenge, and the 200 Situp Challenge. You can find them all by following the links here : http://www.hundredpushups.com/ There are links to the other sites from this one link. In addition to the above, I'm also committed to continuing to walk both aerobically and distance to improve my health.

Day	Water - 5	Fruit -4	V eg 2	Milk -2	Oil	Miles	Pushups	Squats	Situps
Sun
Mon							10-12-7-7-M
Tues	xxx	xx	xx			2		8 - 8- 5 - 5- max	3 -4-3-3 - max
Wed	xxxxx	xx	xx			1	10-12-8-8-12	8 -11-8- 8 - 30	5-6-3-5 -16
Thurs	xxxxx	x	xx	x	x	2
FrI							11-15-9-9-9	11-11-10-10-31	6-7-6-6-19
Sat	Xxxxx	Xx	Xx	x	x	3

To Change My Thinking: I know that I need to change my attitude about people and situations..at least some of them. Doing this will not only improve my health because of less stress, but it will probably improve my relationships with my customers and vendors. The first thing I need to do is work on the 'self-talk' that seems to envelope me when I'm visualizing certain situations in my mind. When I notice myself slipping in that direction, I need to stop… rewind…and think about a few things.

The scene I have worked out in my mind is probably never going to happen …for a lot of reasons.
Am I looking over anything in the situation that could resolve it?
I wonder what they other person is thinking about in this situation? Do they care?
How can we both benefit from this?
Is the relationship worth resolving?
How can I make this situation better, more interesting…and fun?
What can I do differently to change things?

I think most of the answers to these questions are going to require me to read, study and understand more about Forgiveness.

To Help Inspire Myself:

Physical : Do the small things that will make me feel better about my appearance. The first things that come to mind are very simple and doable.

Keep and wear iron clothes, rather than t-shirts, sweats or jeans all the time. Start taking a look at the clothes I'll be able to wear again…and get them out of the closet, lined up, and ready to go.
More personal grooming time spent on hair, moustache, shoes…etc.
Take weekly pictures of progress and review them whenever possible.
Use the following places to track my progress:
- My own personal blog and One Note log
- Sparks
- National Body Challenge
- One Hundred Pushups
- 200 Squats
- 200 Situps

Financial: Do the things necessary to get caught up on the bookwork, and then stay caught up. Things that need to be done, as well as a few ideas are:

Spend 10 minutes after each of the physical challenges on Monday, Wednesday and Friday… entering in receipts
Listen to and follow the 'Your Broke Because You Want To Be' book by Larry Winget
Take a few minutes to write down things you could do with extra cash
- Help more people like Charles and Ed at the Half Time group at church.
- Provide more help financially to my kids.
- Provide a better retirement scenario for Cheryl and I.
- Purchase a more dependable mode of transportation.

The Changes I Can See:

Pants are fitting a little looser and I have to tighten up my belt some
Shirts are fitting looser
Face is a little thinner

The Changes I Can Feel:

The small aches in my thighs aren't as noticeable, and don't occur as often.
I can feel a little correction in the way I sit, and walk. Maybe a little more erect than before. I'm not sure that's actually true because of the workouts, or just because even a week of this gave me more self esteem… like I have a goal to achieve.

Points Available: 28 Points for Exercise 45 minutes @ Moderate = 4 ( I don't really use the 'deposit point stuff)

Food Description	Fiber	Calories	Fat Grams	Points	Used	Deposit	Balance
Wednesday						3
Breakfast - Quaker Oats Oatmeal	3	160	2	3	3
Coffee	0	0	0	6	9
Lean Cuisine Port Beel				7	16
Rice and collards				9	25
Banana				2	27
Thursday	Fiber	Calories	Fat Grams	Points	Used	Deposit	Balance
Breakfast - Quaker Oats Oatmeal	3	160	2	3	3	3
Lean Cuisine Panini- Chicken something				6	9
Banana				2	11
Chicken Breast - skinless				6	17
Corn				2	19
Brussell Sprouts				.5
Salad				.5	20
Coffee				6	26
Friday	Fiber	Calories	Fat Grams	Points	Used	Deposit	Balance
Oatmeal				3	3	3
Coffee				6	9
Lean Cuisine				6	15
Apple				2	17
Nibbled ribs.. Grrrrr				6	23
Saturday	Fiber	Calories	Fat Grams	Points	Used	Deposit	Balance
Oatmeal				3	3
Vegetable Medley				2	5
Salad with baked chicken				6	11
Saltines (10)				2	13
Coffee				6	19

Weight - Start: 264.6 End: 256. Down 9 lbs
Stomach - Start -didn't measure End : 51.5
Waist - Start - Didn't Measure

Final Notes: There are many more things that I could, and should be doing on this blog, however I can't do it all at one time. I will add things based on what comments I receive, and on what I think needs to be added.