I finish 2010 at 171.5, yeah! Seventeen and ½ pounds lost since 12/7. Le's not forget the 2” off the waist. Thanks, Dr. Fuhrman!

Didn’t get the exercise in, yesterday. Where did the day, go?

Yesterday, I had my power smoothie for lunch. Wasn’t hungry at dinner time which was time to go WM. At my eight o’clock break ate an Asian pear. Stayed up late to watch a flick and ate some pistachios.

Breakfast: Steel cut oatmeal with dried fruit, walnuts & fresh blueberries & ½ grapefruit


Weight- 171.5

Yesterday, I ate my second meal at 3 PM; a green smoothie. That was it. Weighed in today at 171.5, a 1 ½ pound loss. Did 30’ on the Gazelle. Today, I want to do a 60’ walk and work out on the Bowflex.

Here is my path to reaching my 12 week goal weight of 165.

STRATEGIES:
1. Need to become more consistent in my aerobic exercising (Gazelle/walking) and start strength training (Bowflex). I will document my exercise.
2. I will be more attuned to my ‘hunger’ not eating just when its meal time, but skipping a meal if I am not experiencing ‘true hunger’.
3. I will keep dried fruit out of the house. It’s too much a temptation to snack on. (Exception; raisins only for oatmeal.)
4. One allowable celebration of single malt whisky on 1/29 for toasts at the Robert Burns Night.

Last night after working my 2nd job I did my shopping. Fault the temptation to get a bottle of champagne for New Year’s. I wanted to get a crusty loaf of French bread. I managed to keep it all out of basket.

Breakfast: Steel cut oatmeal; walnuts raisins, blackberries & ½ grapefruit.


Weight 171.5

End of 7 Weeks Results

Gained ½ pound this week too much Christmas feasting. A David and Harry gift box got delivered to the house. Apples and pears, but other forbidden fruits. Gained 2 pounds over 3 days but got rid of 1 ½ pounds the last two days. Back on the wagon. I have 9 pounds to loss in the next 5 weeks to make my 12 week goal. This is doable.

Need to become more consistent in my aerobic exercising and start strength training.

The last few days I’ve been exploring some more healthy eating websites:
Neil Bernard, MD founder of Physicians for Responsible Medicine. He advocates a vegan diet. I’ve signed up for the 21 Day Vegan Kick Start. Purchased his latest cookbook. I’m adding him to my list of Favorite Health Links.

John McDougall, MD another vegan but with an emphasis on starchy food. Be sure to check out his video on this subject. I’m adding him to my Favorite Health Links.

Hallelujah Acres founder by Rev. George Malkmus. A vegan diet that claims to follow the Biblical pattern found in Genesis 1:29;

Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.

I signed up with their 60 Day Challenge Reclaiming Your Health. There is a strong emphasis with them to use their products; barley malt, etc. I am not adding them to my Favorite Health Links. I’ll be open minded to do so as I take their Challenge.

Weight 173.0

Yesterday, in listening to Dr. Fuhrman's past teleconferences the importance in not eating when not hungry was important to here. I lost some of the weight I gained. Tomorrow is 7th week weigh in.

Breakfast: 1/2 grapefruit, oatmeal with blackberries
Lunch: Green smoothie w/ pear & 1/2 of avocado

Weight: 173.0

10:30: I listened to Dr. Fuhrman’s teleconference on Fasting/Calorie Restriction/Life Extension. He maintains if total calories are the same the one who eat them in larger but fewer meals receives more of a benefit then smaller frequent meals. He also stresses that you eat only when hungry. He maintains three meals a day and no snacking. But it is good not to eat a meal when no hungry. He says you feel hungry in the throat and not in the stomach. The stomach hunger is actually food addiction withdrawal.

I did not eat breakfast as I was not hungry. Off work today, so I am going to wait till I feel hunger in the throat. I was contemplating an 24 hour fast but think I will hold off from that. He stresses we need to eat healthy and not fast to compensate from poor eating. Exactly what I’ve been doing the last three days. Fasting is good if eating healthy.

19:17: I have yet to experience ‘hunger’ today, so have not eaten. Now mind you, I have thought of eating. I have been drinking various teas. Looks like I going the whole nine yards for today.

19:44-Well, not experiencing hunger, but feeling very cold, I decided to eat. Leftovers; cauliflower with spinach, and cooked collards. Feeling better.

Weight: 174.5

Ho, Ho, Ho; to much Christmas cheer!

Since Christmas Eve, I've indulged in non ETL food. Cheese and crackers from the David & Harry gift box. A bottle of Scuppernog wine, chocolate covered cherries, a couple of bottles of beer and some nachoes! I'm up two pounds! Okay, that was fun and I'm back on the wagon!!!Used Sharon's Jack Lalanne Power Jucier this morning for the first time. Apples, carrots, celery and grapes were juiced; yum! Saved the pulp for a Green smoothie or to put in soup.

The evening disaster; Guinness, garden burger & whole wheat round, nachos with salsa, couple of chocolate pieces and a whisky night cap.
Enjoyable but not ETL.


Weight: 174.5

Six Weeks Results

Sixteen ½ pounds and 2” off waist lost! Yeah!

Weight 172 ½, Chest-40, Waist-39, Hips-39

Week 5 Results

15 pounds lost! One inch of chest, inch & ½ of waist, 2 inches of hips!
Yeah!

Weight: 174

Breakfast: Steel cut oatmeal with dried fruit, walnuts & fresh blackberries
Lunch: Smoothie; banana, orange, apple, ½ avocado, carrot, ½ cup of vegetable juice, ½ cup almond milk, splash of acaig, mustard greens
Dinner: Lentil, veggie, rice soup
Bad snack attack as preparing the kids and mine dinner; almonds, walsa crackers,

New Milestone!

Lost 15 pounds on one day shy 5 weeks!

Breakfast: Steel cut oatmeal with dried fruit, walnuts & fresh blackberries

Weight: 174

Breakfast: Steel cut oatmeal with dried fruit, walnuts & fresh blackberries
Lunch: Pea soup, grapes, walsea crackers with hummus
Dinner: Beans & greens, almonds, grapes

Feeling good. Sleep late. No exercise.

Weight: 175.5

Breakfast: Oatmeal with dried fruit & Walnut.
Lunch: Salad, pea soup, tangerine, almonds
Dinner: Steamed green beans, wild rice, grilled summer squash and onions. Dried fruit.

No exercise – long day at Wally World. I’m bushed!

Weight: 175.5

Cooked greens in a slow cooker. Cooked up dried black beans. A good dinner. Baked a butternut squash for later.

Worked in the Yard for three hours getting up the leaves.
Lunch: Grapefruit

Boy was it good to get some extra ZZZZs this morning!
Breakfast: Peppers, onion, mushrooms with egg beater, slice of whole wheat toast, tea [10:52]

Weight: 175.5

I was really touched by one of the members of the community that I manage, today. In past Christmas times she would give me a box of homemade cookies. Today, she gave me my Christmas gift, a large basket of fruit! She said we think the world of you and want you to succeed in your new diet lifestyle! What support!

Breakfast: Quick Oatmeal w/flax, walnuts, & dried cranberries

Lunch: Vegetable Soup, baked apple slices, walnuts, raisins

Dinner: Spit peas soup, almonds (10), dates (3)

30’ on Gazelle

Weight: 175.5
Woohoo a 1½ pound drop from yesterday!

I will try to be more active in my posting. I feel challenged to make the 13 pounds in the remaining two months. If I can manage a 2 pounds loss a week that would be 16 pounds, more than enough to reach the 25 pound loss goal. Okay, I can do this.

Breakfast: Quick Oatmeal w/flax, walnuts, blackberries, Kiwi fruit, almond milk. Tea
Lunch: banana [work demands]
Dinner: Beans & greens, baked apple, walnuts, parsnip, raisins

No snack! No Cass

30’ on Gazelle

Weight: 177.0

One Month

Drum roll, please! In the first month (4 weeks) I’ve lost 12 pounds and an inch all around! For someone who considered a 5 pound loss in a month great this is superb. No, it doesn’t match my first ETL go in 2007, but that included a day of fasting and 6 to 7 hours of walking.

I am pleased. Press on; 13 pounds in 8 weeks to go.

Weigh-in: 177.0
Chest-40” Waist-40” Hips-40”

Week 3 Results

I’ve lost 11 ½ pounds! An inch off the waist, to date.

Week 2 Results

I’ve lost 8 pounds and ½ inch from my waist, to date! Aerobic exercise for the week was 4 ¼ hours. No strength training. I’ve not felt deprived or missed CASS. I am enjoying this! Clothes are fitting better.

I am preparing tonight my own ETL dinner that I’ll be eating when I’m having Thanksgiving at my parental home, tomorrow with my wife, Dad, sister, aunt and extended family. Baked butternut squash, baked sweet potato, parsnips, apples, walnuts & cranberries, green beans almandine, and green salad!

Weight 181.0

Up a pound and half since dinner at Sammy’s T on Sunday. 30’ on Gazelle, yesterday. After getting home from my 2nd job last night, I celebrated the end of BD with a wee dram and some pistachios.
Weight 182.5

Took my lunch to Wally World; salad, Gardener’s Pie, apple and orange. Success! A celebration day as my BD is tomorrow and I work both jobs, Sharon and I went to one of favorite restaurants, Sammy T’s. I had a vegan Camper’s Special and Guinness. Missed my Gazelle workout. Had a hour walk, yesterday and a good work in the yared.
Weight: 181

Broke the plateau with a drop of 2 pounds, yeah! Actually was sweating out a bounce up with a late dinner of Gardener’s pie.
Weight: 181.0

I made "Gardner's pie for dinner, tonight. That's an all veggie shepherd's pie! Missed my aerobics today. Feeling great and no longings for CASS! I've weighed in for five days at 183. I ready for the drop.

Weigth: 183.0

Put in an hour on the Gazelle, yesterday. Last night the Scottish Society held its St. Andrews Day Dinner at Lone Star. I checked out the menu on line, beforehand. I arrived a little late so missed the beverage order and dinner orders were under way. When I the waitress I ordered a glass of water, their big salad; hold the cheese, bacon bits and croutons, baked sweet potato with only cinnamon, and steamed broccoli with no butter. A success!

Weight: 183.0

WEEK 1 RESULTS

Loss six pounds and fat % down 2 to 25%. No change in waist. Successful week. Exercising and eating right. Feel fantastic. Onward!

Weight: 183

I’ve been on ETL for a week! I feel great with more energy. Yes, I’ve had some withdrawal pains from my food addictions. More importantly I’ve not experienced urges for CASS! Remarkable! I’ve lost six pounds, so far. Tomorrow is my weekly weigh in day.

Weigh in: 183.0

Four days on ETL, and I am doing great. Lost 4 ½ pounds to date. Enjoying food preparation and the diet. I did have some withdrawals, I think mainly form coffee. Haven’t missed the salt, sugar or alcohol. I am changing my long term goal date to the 3 months period. Yeah, I know the Holidays are upon us.

13 Week Goal: Weight 165- fat ratio 15% (25 fat pounds) - waist 36”

Weigh-in: 184.5

I'm pleased with my switch to the E2L diet life style. I've had some bad addictive withdrawls; caffine, and noticed my tongue is a dry and scratchy. I'm exercisng, yesterday worked out on the boxflex and walked outside for an hour. Today, I did a 30' workout on the Gazelle.

I've been cooking vegetables and eating salads. Had a green smoothie for lunch. I've joined as a member with an annual membership at Dr. Fuhrman.com. Why did I ever stop this?

Weighed in 186.5

On Monday when I came home after getting my results, I made a pot of steel cut oatmeal and pot of vegetable soup. Those salad and green smoothies will be my food choices.

Normally, I would also have fish twice a week, and eggs and toast on Saturday. For this first phase of getting to a weight of 172, I'll forgo till then.

I also this AM, decided to forgo alcohol beverages, until I get my triglycerides at a normal level. That could mean I'll be a teetotaler!

I've visited Dr. Fuhrman's website and purchased the ebook "Cholesterol Protection for Life." I am considering becoming a member once again there.

Weighed in 186.5 that's 2 1/2 pounds down since getting the news.

Did 30 minutes on the Gazelle and 20 minutes on the Bowflex!

3 Month Cholesterol Meltdown

Monday, I had my physical and my cholesterol tests were alarming. Due to my high triglycerides the VLDL and LDL could not be calculated.


Total 237 (Good >199) (Ideal > 150)
Triglycerides 416 (Good>149)
HDL 39 (Good <39)
VLDL CAL x xx (Good>40)
LDL xxx (Ideal >100)

Going back to 2006, my cholesterol has been problematic. In 2007 it was improved with my ETL start, but I did weigh in at 178.

NP Bowling wanted to put me on Tricor. I declined, telling her I would do following Dr. Fuhrman’s ETL and exercise. She said gave me three months; Feb 1st. Works out to be 12 weeks.

So now, I am faced with the reality of getting fit and trim.

Today 188 27% (50 fat pounds) waist 41

Long term Goal: Weight 165- fat ratio 15% (25 fat pounds) -waist 36”

FEB 1st Goal: Weight 172 -fat ratio 20% (35 fat pounds) -waist 38”

Combined with ETL; my exercise program goal is
Five hours of aerobics (with winter; Gazelle and walking)
One hour of strength training

I'll give a weekly results update posts on Wednesdays and posts through out the week.

10 N 12

Here we go, again, X2!

My goal is to lose 10 pounds of fat in twelve weeks.
To keep a daily food journal.
To get 5 hours of intentional exercise: 3 x 20' strength training and 4 hours of aerobic; walking or bicycling.
To follow Dr. Fuhrman's Eat for Health dietary recommendations.
Starting statistics:Weight: 184.5 Fat % 24.0 Fat pounds: 44 Chest - 41, Waist - 41, Hips - 40
Goat Date: 11.24.2010

Results from prior 12 week program:
1" off chest, waist, hips
2.5% fat down
7 lbs. fat lost

8 in 6

8 pounds in 6 weeks
1.5” inch off chest, waist, hips
Fat % down 3.5 %

183.5 40.5-40.5-40.5 23.5%

Renewed dedication in reaching goal in the next six weeks.

My goal for this week is to 3 1/2 pounds. Two each week for 5 weeks will get me there. Now of course this is fat pounds not total, much more challenging.

My motto is NO CASS! I must avoid totally chocolate, alcohol and salty snacks.

So far good for the last two days!

5.5 in 3

Week 3 Results:
Loss 5 ½ pounds
1 inch from chest, waist, hips
Fat % down 1%
Walking has become a habit!
Overall feeling of well being has increased with more energy!

Weighed in at: 186.5
AM walk: 45’

Breakfast: shredded wheat
Lunch:
Dinner:

I really want to hit a 5 pound fat loss by EOW. Let's go!

Week 2 Results

3.5 in 2
Loss 3 ½ pounds in two weeks
1 inch from waist and hips
Increased AM walking to 45 minutes

Today
Weighed in - 186.5
AM walk: 45’

Breakfast: cheerios, blueberries
Lunch: pita, hummous, cherry tomatoes, cucumber
Dinner: smoked almonds @The Pub; salad with grilled salmon, Scottish ale, drambuie on the rocks!
late snack; cherries

Weigh in: 190.5
AM walk - 45'

Weight up due to a 3 day pig out. Good news is that I keep my walks up and have gone to 45 minutes a walk. Today, I am to fast to cleanse my system. Tomorrow is the moment of truth, with weekly weigh in. Looks like I'll be up for the week.

Weighed in at: 185.5

AM walk: 30’

Breakfast: oatmeal, blueberries, cantelope
Lunch:
Dinner:

A new low!

Week 2 Day 9

Weighed in at: 187.0

AM walk: 30’

Breakfast: oatmeal, strawberries
Lunch: salmon burger, salad, cherries
Dinner: greens, beans, apple

Whew! Was afraid I weigh in alittle higher. But no change, from yesterday. Excited about reaching the next level of weight loss.

WEEK 1 RESULTS 3.25 in 1

Weighed in at: 187.0
Fat 25.5% Chest 42, Waist 41.5, 40.5
3.25 fat pounds loss!
4 total

AM walk: 30’

Breakfast: oatmeal, blueberries, tangerine
Lunch: Green smoothie, almonds
Dinner: carrots humous, veggie pizza, almonds, beer, watermelon
Think I over did dinner!

A good first week, with lots of room for improvement. It's a good start.

Week 1 Day 7

Weighed in at: 188.5

AM walk: 30’

Breakfast: Oatmeal, strawberries
Lunch: Green smoothie, almonds
Dinner: tomato hummous sandwich, salad

Slowly coming down from Sunday's pig out. This is really the 7th day, so tomorrow is the weekly weigh in results. I have an evening meeting with a open buffet. No thanks, I have had dinner. (A salad.)

Week 1 Day 5

Yesterday evening was a pig out; baked french fries for dinner.
Weighed in this AM 190.5
Exercised 30'
Breakfast; shredded wheat, blueberries, green tea

Lunch; Green Smoothie, almonds
Dinner; salad, hummous tomato sandwich
Snack; watermelon

Hope to drop some of those Sunday pounds on tomorrow's weigh in.

Week 1, Day 3

Weighed in at 186; 5 lbs. down!
Walked one hour!
Breakfast – scrambled eggs with mushrooms, 1 whole wheat toast, cantaloupe

Week 1 Day 2

Today's Weight: 188.0
Exercise -30" walk
Breakfast - Cheerios with blueberries & soy milk
Lunch - Green Smoothie
Dinner -1/8 slice veggie pizza, small bowl of red beans & rice, asparagus

21 N 12

Here we go, again!

My goal is to lose 21 pounds of fat in twelve weeks.

1. To keep a daily food journal.
2. To get 5 hours of intentional exercise: 3 x 20' strength training and 4 hours of aerobic; walking or bicycling.
3. To follow Dr. Fuhrman's Eat for Health dietary recommendations.
   
4. Starting statistics:
   Weight: 191
   Fat % 26.5
   Fat pounds: 51
   Chest - 42, Waist - 42, Hips - 41
   

Goat Date: 09.01.2010

Daily Food Journal:

Breakfast- Cheerios with blueberries & soy milk

Lunch - Green Smoothie & raw almonds

Dinner - Boca burger on whole wheat

Week 1

151.5
Up a half pound for the week. Ugh! Not a good week in more than one way.
Did get a half hour of exercising in shoveling snow. I'm not beating myself up over this. Try again.

Day 7

191.5

Breakfast; oatmeal w/blackberries, juice
Lunch; Salad @Arbys
Dinner; backslide with CASS

Day 6

191.5
Breakfast; oatmeal, juice
Lunch; collards & beans
Dinner; turkey cheese wrap
single piece of chocolate, scotch
Exercise 0

Day 5

191.5
Breakfast: Oatmeal
Lunch: Green Smoothie
Dinner: Backsliding with CASS
Exercise: 0

Day 4 - A Sad Day

191.0
Breakfast; Oatmeal w.walnuts & raisins
Lunch; 'Purple' smoothie, whole wheat bread with soy butter
Dinner; Major backside of emotional eating with CASS
Exercise; 15' Gazelle
We had to take one of our kitties to the rainbow bridge, today. We'll miss you TJ.

Day 3

191.0
Breakfast: oatmeal w/walnuts & raisins, juice
Lunch: banana, soy butter, wholeweat bread, soy milk
Dinner: Collards & pinto beans
Snack: orange
Exercise - zip

Day 2

191.0
Breakfast: Oatmeal w/walnuts & raisins
Snack: Orange
Lunch: Vegatable soup & pear
Dinner: Spinach salad, french bread & olive oil, & lentils & rice
Exercise: 30' Gazelle
Backslide - 3 digestive biscuits!

A New Decade and a New Start!

A month ago I joined a 10% weight loss challenge with my online kilted buds at XMarkstheScot.com. A month later I am where I started! This week, one of members posted on his having a heart attack which has given me a wake up call. The year 2009 was a wrecking year for health. I have once again hit my historical upper weight of being over 190 pounds.

An ideal healthy weight for me according to Dr. Fuhrman is 160. Others say a range of which would have an upper limit of 172. That is my goal for the XMarkstheScot.com challenge. Dr. Oz concentrates on the waist and I need to have mine at no more than 36. 34 would be ideal but even at my most active period in my adult life I never got below 36.

The year 2007 was my introduction to Dr. Fuhrman’s Eat to Live lifestyle way of eating. In my first 6 weeks I lost 21 pounds! My total loss was 25 in ten weeks. In was holding on for the rest of year and a gradual increase in 2008 and a total loss in 2009.

A new decade and a new start. Here are my starting stats:
Weigh-191.0; Chest-42, Waist-42, Hips-41, Fat % 26.5, Lbs. Muscle-140, Lbs. Fat-51, Waist/Height Ratio-.59

Not pretty. I’ve skipped my annual check ups the last two years knowing my Cholesterol and Triglycerides levels would be off the charts.

I know what works; Dr. Fuhrman’s Eat to Live dietary lifestyle and exercise. Using this blog on a daily basis was helpful in 2007 and may it be again!

Breakfast
Saturday’s I get my weekly 2 eggs. I had one piece of plain whole grain toast with the eggs. Usually I would have two with a spread. I also eliminated my usual preserves and had fresh strawberries and black berries.

Lunch:
Green Smoothie; banana, strawberries, kiwi, orange, almonds, kale & soy milk -um,um good!

Exercise:
45' Walk

Backslide!
Two bottles of beer, small bag of leftover nachos and pistachios.

Dinner:
Lentils & rice