The Fat Man finishes his Walk

                                    

    I have been following Steve Vaught's walk across America for the last 6 months or so and am happy he finished.  It has been a long soul searching walk for him and he shed 100 pounds along the way plus hopefully gained the insite he desired.  His was an inspiring story as he had the same struggles and doubts with his weight loss, but as he walked  he worked past them and finished.  His journal changed alot over the months as more and more sponsers joined in, but the story remained unchanged.  Way to Go Steve.  I am proud of you.   http://www.thefatmanwalking.com/

  Today is weigh in day.  I am only down officially 1 1/2 pounds so that 1/2 pound from early came back.  That is the trouble with digital scales.  Even doing my rather obcessive stripped down to nothing with an empty bladder weigh in, I was still only down 1 1/2 so I will call that official.  I will have to do my weekly summery of my Nutritional data to see where to make changes.  I didn't get in as much exercise as I like and I really miss water aerobics.

                                      

       I checked into the cost of the Advair inhaler the doctor put me on and have decided I can't afford the monthly expense of it. $200.00.  That is just unbelievable.  To tell the truth I haven't noticed much difference.  Anyway no magic pill to help me breath good enough to take my water class.

   Breakfast this morning is going to be a Strawberry Banana Smoothie.  I got the recipe from Light and Tasty, which is one of the best magazine I get with low fat low calorie recipes.  I usually have most of the ingredients, or can get them, which isn't true in some recipes.  They are so fancy and expensive to make that only the rich who live in a large city could afford them.   Light and Tasty though is more down to earth and most of the recipes are submitted.

                         Strawberry Banana Smoothies

3/4 c fat free milk

3/4 c ice cubes crushed

1/2 c reduced fat strawberry yogurt

1/2 c frozen unsweetened strawberries

1 small firm banana, chopped and frozen,

sugar substitute = to 1/2 c.  (I use the whey low because I don't like the after flavor in alot of sugar sub but use what you like.)

    In a blender, combine all the ingredients; cover and process for 30 to 45 sec. or until smooth.  Stir is necessary.  Pour into chilled glasses.

   Nutrition Facts:  1 c = 110 calories, 1 g fat ( trace saturated fat), 3 mg cholesterol, 55 mg sodium, 23 g carbohydrate, 1 g fiber, 4 g protein. 

   Diabetic Exhange: 1/2 fruit,  1/2 reduced fat milk.

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   Someone askedme if I meditate.  Yes, usually twice a day.  I worked oncology for many years and they had a class to teach us meditating as a stress reduction.  I hadn't used it for years but started again when I began my weight loss journey. 

       Meditating has helped me through many things in my life.  It calms me and helps me stay focused.  I meditate before any surgery or painful procedure and use my breathing techiques to stay relaxed.  I use it for pain control, it helps me relax sore muscles.  I use it for positive imagery to help picture how I will be at goal.  For me it is an important part of my life.  I think it helped me get off my blood pressure medication, along with the weight loss.

   Well as usual I rambled on and on again.  You will find I am gabby in my journal, but not much of a talker in person.  I am a good listener.  I am going to have my breakfast and pack things up.  I am going fishing.  It is suppose to be cool, in the 60's and slightly breezy.  To windy and the fishing is bad so I hope it isn't very windy.  I am going to the gravel pit my patient gave me permission to fish in.  Since it is around 40 miles away we will be gone most of the day.  I am packing a slim fast for lunch as I hate to touch food after I have been fishing so this way I can just drink out of a can.  Talk to you all later.

                                                 

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                                      My weekly nutritional intake.

               Red is my weeks average and bold black is my goal ranges.

Calories: 2,150 1,510 1,140 1,330 1,940 1,330 1,270 1,530 1500

Calories from Fat: 510 530 300 570 280 440 410 430 280 - 530

Total Fat g :59 61 35 66 33 50 47 50 32 - 61g

Saturated Fat g: 18 5 9 21 8 18 12 13 <= 17g

Cholesterol mg: 95 20 135 830 80 210 270 235 < 300mg

Sodium mg: 3,340 2,110 970 2,180 910 1,270 1,190 1,710 < 2400mg

Total Carbohydrate g: 208 202 104 82 180 137 171 155 180 - 260g

Dietary Fiber g: 17 25 21 15 34 25 18 22 >= 25g

Sugars g: 4 53 40 29 25 28 27 29

Protein g: 63 56 70 99 48 86 49 67 41 - 142g

Vitamin A % * * * * * * * *

Vitamin C % 20 170 180 130 160 120 270 150 100%

Calcium % 60 70 60 90 60 35 20 60 100%

Iron % 90 110 170 150 120 180 120 130 100%

Water oz 48 80 80 30 >= 64 oz