Archive for February, 2009

Friday 02/27/09

B:
Oatmeal (1 pack original+1 pack cinnamon apple)
2 Bolied eggs without yolks
1 Large glass of water

S1:
1 small dixie cup (3oz) of snack mix

L:
1 sandwich – 2 slices turkey, 1 slice cheese, a little low-fat mayo, hot sauce, and 2 slices of whole wheat bread
black eye peas
yogurt

S2:
1 small dixie cup (3oz) of snack mix

D:
1 salmon filet baked
butter beans
Iceburg lettuce with kraft bleu cheese dressing
Water
cup Milk
1 Full Moon Cookie

E:
None

N:
I went by my doctor’s office to have my blood pressure checked, but they were closed. Apparantly they close at noon on Fridays. I felt really good today. I have more energy.

Wednesday 02/25/09

B:
Oatmeal (one pack plain and one pack cinnamon-apple)
2 Boiled eggs minus yolks
Canned peaches and fat free cottage cheese [3 tablespoons fruit + 2 tablespoons ccheese]
1 Large glass of water

S1:
1 small dixie cup (3oz) of snack mix (checks mix, trail mix, and almonds mixed)

L:
1 sandwich – 1 can water-packed tuna, a little low-fat mayo, hot sauce, and 2 slices of whole wheat bread
green beans
yogurt

S2:
1 small dixie cup (3oz) of snack mix (checks mix, trail mix, and almonds mixed)

D:
1 baked salmon filet
green beans/turnip greens mix
Canned peaches and fat free cottage cheese [3 tablespoons fruit + 2 tablespoons ccheese]
Iceburg lettuce with kraft bleu cheese dressing
Water

E:
None

N:
Today was good. I slept comfortably and didn’t wake up to pee. I didn’t drink as much water today as on Monday. The hot sauce on the tuna sandwich was delicious. Also, I did’t walk today. Shame on me!!

I noticed today that I was so focused on work that I didn’t walk. I must structure my day better, but this is the first week and I’m catching up at work.

Thursday 02/26/09

B:
2 scrambled eggs (whites + yolks)
2 slices canadian bacon
1 piece of toast (wheat bread) (no butter)
1 Large glass of water

S1:
1 small dixie cup (3oz) of snack mix

L:
1 sandwich – 2 slices turkey, 2 slices cheese, a little low-fat mayo, hot sauce, and 2 slices of whole wheat bread
fruit + cottage cheese

S2:
1 yogurt

D:
1 turkey patty baked
black-eye peas
Iceburg lettuce with kraft bleu cheese dressing
Water
cup Milk
1 Full Moon Cookie

E:
None

N:
I was proud of only eating one cookie at supper.

Tuesday 02/24/09

B:
Oatmeal (one pack plain and one pack cinnamon-apple)
2 Boiled eggs minus yolks
1 Large glass of water

S1:
1 small dixie cup (3oz) of snack mix (checks mix, trail mix, and almonds mixed)
Water

L:
1 sandwich – 1 can water-packed tuna, a little low-fat mayo, and 2 slices of whole wheat bread
corn/baked beans mix
cherry yogurt

S2:
1 Bananna

D:
1 turkey burger – no condiments
green beans
Iceburg lettuce with kraft bleu cheese dressing

E:
8 min walk

N:
Today was weird. I went home at 1:00pm and took a light nap. I am skipping the blood-pressure meds tonight, and taking them in the morning because I was waking up in the middle of the night to pee. Also, today I had severe chills. I called the doctor’s office, and they said that this could be related to the infection and antibiotics. Hopefully tomorrow will be better because I have a lot of stuff to work on.

Monday 02/23/09

B:
Oatmeal (one pack plain and one pack cinnamon-apple)
2 Boiled eggs minus yolks
1 Large glass of water

S1:
1 small dixie cup (3oz) of snack mix (checks mix, trail mix, and almonds mixed)
Water

L:
1 sandwich – 2 slices of turkey, 1 slice sharp chedder cheese, a little low-fat mayo, and 2 slices of whole wheat bread
Some green beans
bananna-strawberry yogurt
water

S2:
1 Bananna
Water

D:
1 Filet Minion wrapped in bacon (very small)
Mix of baked beans and corn
Iceburg lettuce with kraft bleu cheese dressing
Water
Milk

E:
No exercise

N:
I feel that I did pretty well for my first day. I hate that I didn’t do my 10 min walk, and I feel that supper could have been a little healthier. Although supper was not the healthiest meal, I did control my portions. Since we were eating the steak wrapped in bacon, I would have substituted something like green beans or spinach for the corn/baked beans mix.

I am tired today and I can’t focus. I believe it’s because I’m taking my blood pressure medicine at night, and woke up twice to pee. I have been feeling strange today: unusually cold and unable to focus. So, I went to the doctor’s office to have my BP (Blood Pressure) checked again. It had gone down a little (155/95). Yesterday it was 135/100.

I have a meeting at 2:00pm today at the Vest Chamber for team Bagwell. After that, I am going home. I just can’t focus on anything. It’s very wierd. I did walk earlier at around 9am, hoping that would make me more alert and wake me up. Well, it didn’t work.

I am going to skip the BP meds tonight, and start taking them in the mornings.

Here are the meds that I am currently on:

• Armour Thyroid 2 x 60mg pills once daily – this is for an under active Thyroid
• Sertraline (generic for Zoloft) 1.5 x 100mg pills once daily – this is for depression/anxiety
• Androgel 1% 5 grams per unit dose 1 x 1 packet per day– this is testosterone for low testosterone levels
• Enalapril-HCTZ (generic for Vaseretic) 10-25 MG Tablet – 1 pill per day – this is for high blood pressure
• Ciprofloxacin HCL (generic for Cipro) 500 MG TAB – 1 tablet twice daily – antibiotic **temporary***
• I also use a cpap machine at night while I sleep for sleep apnea.

HELPFUL TIPS from Kevin B.:

• Eat with moderation in mind – portion control
• Eat slow
• Drink a glass of water before every meal
• Drink cold water
• Eat hot sauce
• Don’t eat more than the size of your fist
• If portion is larger than your fist, cut it in half
• Stay away from man-made high-fructose corn syrup
• Stay away from white bread
• Before eating, ask yourself, “Do I need this? -or- Do I want this?”
• If you eat too little, don’t feel like you have to make it up
• Snacks are not meant for you to feel full
• Butter or olive oil instead of vegetable oil
• If you feel stuffed after a meal, you ate too much
• Pinky measure cake (the thickest part of the slice should not be larger than the height of your pinky)
• Dessert is a luxury
• Dessert is a part of dinner
• Dessert is not in multiples – only one cookie, doughnut, etc.
• Don’t skip meals/snacks
• Don’t eat after 7:30pm
• Weigh once a month
• Find things to do during the weekend
• Things I like to do:
• Go to zoo – hidden form of exercise
• Wash car – hidden form of exercise
• Target shooting
• Ammo reloading
• Application programming
• Photography

Welcome:

My new lifestyle plan starts today (02/23/2009).

Here’s the plan:

Breakfast:

• tip: You don’t have to eat meat at breakfast
• Good:
• Eggs – especially boiled because the yolk can be removed
• Oatmeal – maple/cinnamon apple is okay (remember moderation)
• Fruit – fresh fruit or canned fruit packed with water – pineapple, apples, oranges, cherries, etc.
• Cottage cheese

Snacks:

• Measure snacks with a small Dixie cup (the size used for water in the washroom)
• Grab the big bag, and then measure with the dixie cup or grab a small handful. Put the big bag away
• Good:
• Almonds
• Raisins
• Small bag of microwave popcorn
• Fruit
• Yogurt
• Pretzels
• Beef Jerky
• Peanuts

Lunch:

• Take a 30 min break for lunch – relax
• Good:
• Wheat or Jewish Rye bread
• Low fat mayo
• Tuna
• Salmon
• Boar’s head turkey
• Deli cheese
• Beans (including baked beans)
• Corn
• Greens
• Hot sauce
• $5 footlong at Subway – beware what you put on the sandwich

Dinner:

• Enjoy dinner
• Make dinner easy
• Good:
• Hamburger
• Chicken breast
• Tuna filet

Schedule:

• 6:00am breakfast
• 9:00am snack
• 12:00pm lunch
• 3:00pm snack
• 6:00pm dinner
• 7:30pm cut-off time for food
• 2 liters of water a day

Exercise:

• If you feel dizzy, STOP!
• Make a contest out of how far you can walk within allotted time – try to walk a longer distance every session
• Start with 10 min of walking a day – as you get more comfortable, add more time