Weekly Summary

Tomorrow Will Be 30 Days.....

.....since I first went to my new PCP.

After doing a check-up, refilling my meds, doing blood work....I came outta there feeling like shit.

For 2 or 3 days, I felt like total HELL....even had to leave work early one day.

.............................

Since then, my body has gotten accustomed to the meds (somewhat) and with watching what I eat and doing my morning walks, I'm proud to announce:

03/16:  BP - 184/116
04/15:  BP - 117/90

Blood glucose level:  03/16 100 - 180 range
                                   04/15 80 - 120 range

Weight 03/16:  243 pounds
            04/15...............................................


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Wait for it..................................................

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218 pounds!!!

The BEST part of this whole thing?  I FEEL GREAT!!!  I can do a 15-minute mile walking!!  And I LOOK FORWARD to my walks!!

Thanks for the support!  And remember...If I can do it, YOU CAN, TOO!

A GREAT DAY.....Or So I Thought...

Went to the track this morning, and thanks to my friend Mandi for suggesting some new music to walk to, I BOOKED it around the track.  Easily a personal best!

After my walk, I went home and had my usual breakfast - a "braised" egg, a slice of canadian bacon, and my cup of coffee.  Checked my numbers and they were all GOOD!!

Then, to work......

Really good, productive day.  Finished reorganizing the stockroom and the display cabinet we keep 50 mls in, and the afternoon was VERY steady!

Bossman coming in to close.....4:00?  Not there.

4:15 he shows up, then proceeds to tell me about EVERY sale he had the night before.  Now, here's the thing that has irked me.....

When I went salaried, I told him I "wanted" to get out of there close to 4:00 so I could get my afternoon walk in, get home and shower, fix supper, and eat.

Needless to say.....his tardiness and "gift-of-gab" cost me 45 minutes!  So, that would make me having supper at around 7:00 - much too late for me.

We WILL have to talk.  Salaried or not, unless he pays my insurance, I'M going to take care of my health!

Walking Tips

When I started my walks, I loaded a bunch of songs into my mp3 player and set out.

Which was all fine and good, until I realized that my "Healthy Pace" steps (ones that help you lose weight) was too low.

Took me a week to figure out that some of the music I was walking to, was toooooo slow (Uptown Funk!)  So, I reloaded songs and hit the track again.

Today I realized, I had two REALLY fast paced steps one after another and I about had a coronary.

Sooooooooo......I've got to reload my mp3 with a correct blend of fast-paced and REALLY fast-paced songs to walk to.

Once I get it down, I'll let you know.

BTW.....it's disco heavy!

Weekly summary

Back With A Vengenance

Dealing with personal issues, so I haven't posted in a few days, so here's a recap:

I'm averaging 800 - 1000 consumed calories per day.  Now, DON'T think that number is too low, because I eat/snack frequently and I'm NEVER hungry.  I'm just consuming more nutritional things - AND tons of water!

MEASURED calories burned (sleep and steps) is running around 800 - 1000 a day, also.  So ANYTHING I do extra only adds to the calories being burned.

I'm AVERAGING 40% carbs (it's that damned YOGURT!), 7% fat, and 53% protein.

Blood pressure average - 123/82

I'm STILL out of glucose strips because I ordered the WRONG ones from Ebay.....but new ones will be here soon.

I'm holding back telling you what my weight loss is until the 16th - a month from when I went to the Doctor.

Keep on truckin'!

April 4 Recap

I was too tired last night to update my journal, plus I had to work a double-shift and it was late, so here's a quick breakdown:

Sleep calories burned: 540

Step calories burned (AM walk):  264
Steps taken:  4691 - 4652 at "Healthy pace"
Distance:  2.32 miles
Keep in mind, I'm ONLY counting my steps during my daily walks at the track.

Meal calories:
   Breakfast:  167
   AM snack:  0
   Lunch:  146
   Afternoon snack:  176
   Supper:  208
   Evening snack:  120
   Water consumed:  12 8 oz. glasses
Intake summary:  27% carbs, 35% fat, 38% protein

Oxygen in the blood:  98%
BP average:  115/77

MEASURED calories burned:  804
Food calories consumed:  817

Thanks for playing along! 

April 3

Sleep:  10 PM - 5:30 AM
   Calories used:  597 (Who knew so many calories are burned while asleep?)



At the track at 5:55 AM....walked 5 laps - 2500+ steps at "Healthy" pace.


Cool down - 1 16.9 oz. Daisani water: 0 calories





7 AM:
Breakfast - 1 egg over easy, 1 strip of bacon, 1 8 oz. cup of coffee w/cream and sugar: 209 calories
Oxygen level:  99%
Heart rate:  99 bpm
Blood pressure:  123/84

9 AM:
1 16.9 oz. Daisani water:  0 calories

10:30 AM:
Chobani nonfat greek yogurt and 1 16.9 oz. Aquafina water:  100 calories


12 Noon:
1/2 cup grilled squash, 1/4 quesadilla with chicken and 1 TBSP sour cream, 1 16.9 oz. Aquafina water:  234 calories

3 PM: 
1 16.9 oz. Aquafina water: 0 calories.


7 PM: 
Tossed salad w/grilled chicken and light Italian dressing, 20 oz. Lipton Brisk Tea/Lemonade:
370 calories

9 PM:10 salted-in-shell pistachios and 1 16.9 oz. Aquafina water:  30 calories.Total caloric intake:  1043!!

Caloric goal:  1500!

 

Let's Turn Back the Clock a Little.......

On March 16th, 2017, I went to my new primary care physician - Deanna Hensley - at Medical Care LLC in Johnson City.  Mainly, I went to get back on my bp meds.....but I didn't realize how bad off I actually was.

I weighed in at 243.6 pounds.  Once they were able to get my blood pressure DOWN, they finally read it at 186/116!!

Lab work came back with elevated cholesterol and mild diabetes.  They advised me to watch my diet and exercise more......*sigh*......EXERCISE?  REALLY?

Well, ok.

Meds prescribed:

   Hydrocholorothiazide - 25 mg - 1x daily
   Lisinopril - 20 mg - 1x daily
   Metformin - 500 mg - 2x daily with meals
   Simvastatin - 40 mg - 1x daily at bedtime

Within a week, I lost 10 lbs.  Probably fluid....

So, I started monitoring my blood glucose levels and checking my bp more frequently.

Glucose levels have spiked at 188 in these past few weeks and have gotten as low as 72.

BP is running around 135/95, depending on the time of day and activity.

I've been taking my dog on walks around the track.  At first, we only did 4 laps.  Then, we gradually increased it.

Today, we have walked 9062 steps - 8780 being at a "Healthy" pace......total of 4.38 miles.  And I burned 413 calories.

Food intake so far:

Breakfast: 250 calories.
Morning snack: 0 (Bottled water)
Lunch:  0 (Bottled water - because I wasn't hungry!)
Afternoon snack:  80
Supper:  640 calories

My New Journal

Since I'm REALLY trying to be more health-conscious....I've decided to create an online journal to keep up with all the statistics that I need to.  That way, they'll all be in ONE place.

I will appreciate ALL comments, input, support, AND criticism!