I am going to have to relearn all of this again. but should not take me long. back at it after a much to long leave. So I am going to try to start doing a daily entry and we will see where that goes. Today was my 5 week check in on a supervised meal plan. I have lost 30 pounds. So things are going well. 😊

Day Light Savings Time

Well it is here. the time to jump those clocks ahead one hour. I always thought that was pretty cool when I worked Grave Yards because you got an hour knocked off your time and only had to work a 7 hour day. But then in the fall you got hit with a 9 hour day when you jumped back so it all played out in the end. :)

Well I went and cleaned part of the church today. looks like I will have to chop it into 3 days. after an hours worth of work my heart rate went up to 130 and did not feel real good. I did not make support group tonight  because I just felt blah and rung out. hope we get a solution to this soon. I know many are praying for a quick solution and I appreciate every one of them.

Going to see the plastic surgeon next week I think so we will see what he can do about some of this hanging skin that causes some problems now.

Hope all is going well with you all. hang tough and keep moving forward. Remember the way you lose is if you give up and stop trying. :)

Tom

One More Time

Well this is getting old fast. So yesterday I was out hanging posters for the walk a thon and my heart rate started going up again. it was 130. I get so tired after that. it is like running a marathon. I laid down to rest and did not wake until 7. I hope something gets done soon or my body gets use to the new med and I get some of my strength back.

Speaking of the walk a thon we are getting ready for the activity. April 13th is the date. Go to the following address and check it out. If you can please think about sponsoring me for the walk. Thanks again!

http://walkfromobesity.donordrive.com/index.cfm?fuseaction=donorDrive.event&eventID=624

You may have to copy and paste this address into the address window.

Tom

Holding On

Still no news on my cardio issues. My Cardiologist is gone for the week. But they say no news is good news so that is what I am holding on to. still very tired most of the time. went to Grand Jct today and was wasted for the rest of the day. but things will get better sooner or later. so until then we just keep on keepin on. :)

Not much more to write about tonight. So Keep going forward because as long as you do not give up you are not losing. each day there is something that you succeed in so heads up and forward ho!

Have a safe and blessed day. :)

Tom

Sunday Morning First Day of the Week

Hey all. Well we have a little snow this morning but a blue sky so the weatherperson was wrong again. Surprise, I think not. Like I always say the perfect job is one you can be wrong 90% of the time and still keep, Weather predictor! LOL

Things are going OK. Still do not have any definite answers on the heart situation but maybe no news is good news we will have to wait and see. This winter has been a rough one, keeping my head in the game has been a content struggle. One day is good the next bad. Have struggled with depression this winter also. Winter has always been a rough season for me but not much work and down time has made it tougher this year.

The 2nd annual Walk from Obesity Walk a Thon is right around the corner. It is a 5 K walk. It is a great cause so check out this web site. There may be a walk in your area, if not you can support me me with a donation for the walk. Check it out.

 http://walkfromobesity.donordrive.com/index.cfm?fuseaction=donorDrive.event&eventID=624

Have a great day!

Tom

Thought for the day: As long as you move forward you will get where your going!

The Day Before

Hey all

well tomorrow I go for a chemical stress test and then Thursday I have an Transesophageal echocardiogram.  If they both turn out good then they will give my heart a shock to try and get it back in rhythm. let me tell you this is not fun. I am tired all the time and feel yukky the rest. will be glad to get back to my old self.

My walk a thon is coming up soon. so get that change out and help me by donating to the cause. here is the web page to do just that. thanks again. will keep you informed on both. :)

https://walkfromobesity.donordrive.com/index.cfm?fuseaction=donate.start&destination=P&eventID=624&participantID=8094

Hump Day

Well I got the results from all the blood tests of late and everything is still looking good. cholesterol a little high but not bad 134 I think. everything looked really good. So why do I feel like Yuk! tired all the time, foggy, ringing in the ears and headache.

So today is Wednesday, the middle of a work week. But not much to crow about today. Things pretty slow here today. not much to write about personally.

So when you get so hungry that everything looks great but nothing satisfies, what do you do.. They say to drink water first because sometimes hunger pains can be a sign of needed to hydrate. But you do that and still are hungry what are you tricks for getting through. let me hear what you have to say here.

Thought for the moment:
never go to bed angry. work out and set a plan to overcome this issue before retiring. you will sleep better and wake refreshed. :)

Tom

Addictions

So first an update on the Dr visit today. The electrocardiogram results are in. The left lower section of the heart shows a little enlarging and thickening of the muscle but very little so that should not be causing any trouble. The valves are tight and operating correctly and the pressure in the heart are spot on so that part is good news. I see the cardiologist on the 12th so hopefully will have a more conclusive idea of what is going on and what needs to be done.  

Now on to the topic of addictions. When people think of addicts they mainly think of drugs, but as we know, alcohal,sex and many other things can fall into this catogory. People who, for the most part fall into these catorgories are considered ill and in need of therapy or counceling. However when it comes to my addiction we are labeled LAZY, OUT OF CONTROL, NO SELF CONTROL, NOT WILLING TO DO ANYTHING ABOUT IT. to that I say BS.

Food addiction is more common in the United States of America's society than any other addiction and is grossly untreated or treated incorrectly. The very first thing I will tell you is when your health care provider says, "just push away from the table"; the only table you should push away from is that examining table and get as far away from that person as possible. But the good news is there are fewer and fewer of the stone age doctors in practice today. Most health care providers have much more knowledge today than ever. Does this mean they treat this problem correctly, unfortuneltly not. That is not to say that they are a bad phycisian but not all doctors know everything. That would be ridiculous to expect. However in today society where your doctors office is more of a multiple level health center than the old doc with one nurse and worked around the clock in multiple counties.

Take my health facility that I visit. There are several doctors with a wide variety of specialties.  They have a PA who is also an RD and a Dialectic specialist. They have nursed who can do a wide variety of jobs from taking a simple temp to drawing blood or even running a EKG. We defiantly have come a long way baby. But even with all this knowledge at are finger tips if WE as the patient are not going to do what we are told it is all for not. If I gave you a shovel, a map, and exact instruction on where and how to dig up a million dollars but you chose not to do the digging you are no closer to being rich than when I gave you the information. So yes, sorry to say but the ball is in are court. We do or do not succeed depending on our willingnes to do the right thing. Is it easy. Forget that idea. easy is not anywhere in this neighborhood. A lot of hard work, tears, frustration, disappointment, yeah there you are getting the idea. But you will not ever regret the work and you will feel like you have never felt before. So Addiction, yes I am a food addict, always will be. Can I beat it? Try to stop me.

Find the help, see an expert, find a support system, join a support group, Remember as long as you never give up you will never fail. :)

thought for the moment:
When it is raining, dance in the rain. It is fun!

Until We Meet Again

Tom

Menu for Tuesday February 5th
Breakfast: egg and cheese omelet / Turkey sausage patty / Toast / pear
Lunch:  3/4 cup Turkey Chili / 12 crackers
Snack: 2 oz of Turkey pastrami
Supper: 3 oz Chicken breast / 1/4 cup carrot / Fruit Cocktail / 1/3 cup cottage cheese

56 ox of fluids

Activity limited until after cardio exam.

Good Day / Good Check IN with Clinic

Hey all:
Well it is hard to believe but 12 months ago I laid on a operating table and had a bariatric procedure completed. It has been a journey with ups and down, just like life, but after today I realized that I have the best support team of professionals that anyone could ever hope to have.   Dr Hanly with his beg smile and firm hand shake. Always supportive and truthful. Summer who cares so much about here patients that she can understand the situation and feel the feeling you are going through. Mary Lou who is upbeat and caring, Kay who is a no BS but to the facts and will not pull punches to let you know what you need to know. The office staff, Maria, Marion, and Lisa who are there making sure you are taken care of and comfortable. There is no team of professionals like them and I am proud to call them mine, but even more Friends. If I missed anyone it was not intentional.

So it is time to start gearing up for the 2013 Walk From Obesity Walk A Thon. I will be posting more about that as we get closer. My Goal is to raise $1000.00 this year so you will be hearing from me. LOL

So not a lot to share on the heart issue as of yet. I did get a call from Dr Adams who wants to see me tomorrow about the blood work they just drew. I don't like that because they usually call and say results in and all looks good. hummmm wonder why they want to see me in person. will let you know.

So I watched The Biggest Loser tonight. I kind of stopped watching it because of the dram fest it usually is but tonight was OK.

So I am preparing a presentation for Thursday night Support group. I was asked today to lead it Thursday. Will come up with something useful I am sure.

Look forward to fishing season to start has been a long, cold, and boring winter. So stay safe and God Bless.

Thought for the moment: The things you earn through hard work are the treasure you appreciate the most. :)

Until we me again

Tom

Menu for Monday February 4th
Breakfast: 1 Egg / 3 oz Turkey Pastrami / 1/4 cup peaches
Lunch: Strawberry Protein shake / 3 oz sliced turkey
Snack: 1 TBL Jif peanut butter
Supper: 3 oz steak / 1/3 cup green beans / 1/3 cup cottage cheese with pears

68 oz of fluids

activity limited until cleared by Doctors.

New Start (posted Yesterday on other site)

So today was somewhat uneventful. I took one of my clients shopping and running around. She is 82 years old and complains a lot but she is harmless and very alone. In the year that I have known her she mentioned her children for the first time last week. I knew she had some because I had seen the pictures out in her garage when I was cleaning it. But over all she is a nice person. She sure hates President Obama though. I have to laugh because she calls him "President Obumer" LOL
Food wise did not go as well as I would have liked it, But I just can not seem to eat at the right time. I ate breakfast at about 9 am then did not eat again until around 4 pm. So I need to work on that issue asap.
My chest is real sore and I get short of breath real easy. So I hope the cardiologist can figure something out because this is really cutting into exercise. I am taking my meds but my heart rate still gets up to around 145 if I am not careful. It use to be around 50.
I have my one year check up today at 1pm with Dr Hanly. Hard to believe it has been one year since my surgery. I know things are not perfect but I am getting there. One step at a time, inch by inch. "or pound by pound"
So life is not perfect and if it were I would just screw it up so hey, starting out imperfect means there is plenty of room for improvement. :)
To explain the heart issue I ended up in the ER and hospital last Sunday with a heart rate of 238. I never saw so many nurses and doctors move that fast around me. It was not long till they had those numbers down but they would not stabilize so we are still working on that part, ie reason of appointment on the 12th with the cardiologist. So I will keep that part updated as I learn more.
Hope you all have a great Sunday and start your Monday with many blessings. Take care until later.
Thought for the moment: Life can be hard so smile even when you feel like crying. :)

New Starts

So it has been awhile since I have been here. I was trying a new site but it is not that great and people are finding it hard to get on so I will use this one again.

Some things to catch up on but I am going to read some of my last entries here and see where I need to catch up on.

I have my 1 year check up today so I will get back and update this this afternoon. Hope you all have a great Monday. :)

thought for the moment: When life seems to be the worst and you want to cry, smile and laugh. :)

new Pictures June 2012

Well finally here are those new pics. had to retake because new camera not working right. So here we go. 200 pounds lighter than when we started this journey. feeling much better and doing much more activity wise also. :)

Forget the date. You would think after 4 years I would remember to change the date when I put in new batteries. Duh!!

Have a great Week.

Here are some added photos of my fishing trip yesterday.

First and third are of Confluence Lake Late evening, Second photo is of Ward lake, and the rest are of Cobbett Lake. No fish pics but honest I caught 12 nice ones. I will get photos before the fish fry this friday. The funny thing is I personally do not eat fish. LOL

Checkin In

Hello all. It has been awhile since I have been here. Sorry about that. Summer time is busy time and not a lot of extra time to spend. Well that is not exactly true but getting out in Gods creation is a priority to me in the summer so bear with me.

I have some pictures to share as soon as I get to Wally World and get them downloaded. I do not seem to have the right connection to do it myself.

Great news is I hit my first level goal. 200 pounds lost. Yeah!!! Only 140 more to go. :)

Praying you all have a safe and blessed weekend. Get our and enjoy Gods handywork this weekend.

Tom

An old school chum of mine Wife has a new blog she is doing please check it out.
 http://www.empowernetwork.com/vickieknob/blog/pushing-through-the-hard-times/

LOSING WEIGHT THE RIGHT WAY?

Are You Losing Weight The Smart Way?

First a little quiz:

Eating Breakfast helps you lose weight? True False

Correct, the answer is "true." People who have lost a lot of weight and kept it off tend to be breakfast eaters, and breakfast eating is associated with lower body mass index (BMI), according to research. Why? It's likely because eating a good breakfast fuels you for the day. Skip it and you're sure to be ravenous by midmorning. And what's easiest to grab then? Donuts, bagels, mini peanut butter cups -- high carb, blood sugar spiking foods that are there for the quick and easy taking. If you truly can't find the time in the morning for a hard-boiled egg, some Greek yogurt, or another protein food, stock up on some low carb protein bars you can eat on the run. If you're one of those people who isn't hungry in the morning, check your nighttime eating habits. Unless you've overconsumed calories before going to bed, the fast between evening and morning should result in a good appetite. Finally, a healthy breakfast can put you on track for better food choices the rest of the day.

To lose weight cut out all in between meal snacks? True False

Correct, the answer is "false." Although high-carb, processed snack foods can sabotage weight loss, healthy snacks between meals can control hunger and keep blood sugar and energy on an even keel. And when mealtime comes, those snacks mean you won't be as hungry, so you'll eat less and make better food choices. A small apple, berries, and raw veggies all make great snacks; they'e high in nutrients, and packed with fiber that makes you feel full. For optimal blood sugar control and weight loss, combine a carbohydrate snack with some protein, such as a handful of nuts, cheese, sliced meat, or a piece of leftover chicken. Plan your snacks and pack them if necessary so you don't end up starving and grabbing the first convenience food you can find.

Eating Low Glycemic foods will aid in weight loss? True False

Correct, the answer is "true." Because low-GI foods such as fruits, vegetables, and most whole grains are high in fiber, they help make you feel full. That helps you stick to your diet without hunger pangs. That fiber also moderates the rise in blood sugar from carbohydrate-containing foods, so you don't end up with spikes and the blood sugar-insulin rollercoaster that can result in excessive fat storage. But don't think that low-GI is a free pass. There are plenty of unhealthy foods that rank low; for example, M&Ms, potato chips, and pound cake are all ranked as low-GI! So stick to low-GI foods that are also low in carbs and high in nutrition.

Avoid nuts, they are high in fat? True False

Correct, the answer is "true." Because low-GI foods such as fruits, vegetables, and most whole grains are high in fiber, they help make you feel full. That helps you stick to your diet without hunger pangs. That fiber also moderates the rise in blood sugar from carbohydrate-containing foods, so you don't end up with spikes and the blood sugar-insulin rollercoaster that can result in excessive fat storage. But don't think that low-GI is a free pass. There are plenty of unhealthy foods that rank low; for example, M&Ms, potato chips, and pound cake are all ranked as low-GI! So stick to low-GI foods that are also low in carbs and high in nutrition.

Last one

Fat free or Sugar Free mean food is low calorie? True False

Correct, the answer is "false." It's easy to fall for the claims on packages and buy lowfat and sugar free treats. If it's lowfat or sugar free, people figure, it must be low in carbs and calories, too. Sadly, in almost every case, that's just not so -- even in foods most consider healthy. One cup of full-fat yogurt has 138 calories, 7 grams of fat, and 11 grams of carbs. A cup of the nonfat version has 127 calories, 0.4 grams of fat, and 17 grams of carbs. You save hardly any calories with the nonfat version, but you do get a big bump in the carb count. Check the nutrition labels of other "healthier" versions of your favorite foods and you'll probably see the same thing. If the calories really are lower, chances are the carbohydrate grams are still the same or even higher. The reality is that modified versions of most foods are no better or are worse than their originals.

Become a label reader. It is the only full proof plan to know what you are getting. For insistence I bought a bottle of vitamin water the other day. Good for you right? Well I did not look close at the label. There is vitamin water and vitamin water 0. the difference is about 38 grams of sugar. My body had some difficulty digesting all that sugar for a couple of days. So do not be in a hurry, read those labels.

If you got the majority of these question right then you already have a good base knowledge of what you need to do. All you have to do is implement what you know. That is not always easy but is your health important enough to do the right thing. If so you are ready for this journey. If you say no or I do not know, then you need to do some more studying and thinking.

To all of you a very best of days are on there way. Keep up the good work. Remember one fall is not failure, not getting up is. :)

Tom

Are Your Workout Mistakes Sabotaging Your Weight Loss?

So here comes the heat! What can you do that may sabotage your weight loss game when working out.

1 Working out in the mid day heat: If you are an outside person and do your workouts in the fresh air of nature, then try to avoid doing so in the midday heat. Dehydration can be reached very quickly in high heat. I remember in Ft Benning when I was stationed there, that several soldiers collapsed do to heat exhaustion and a couple even died. So try to exercise in the cool of the morning or the evening. Of coarse if you use a gym this is not such an issue but keeping hydrated is still very important.


2. Skimping on H2O: again I can not stress the importance of keeping yourself hydrated during any workouts. This includes when your out in the yard doing work. It is very easy to think I just need to get this done and then I will get a drink. Keep a bottle of water with you always. Keep yourself hydrated always. 


3. Toughing out high temps: I usually walk a mile but today is so hot, I still can do that mile. Then about 1/2 way through you go down like a sack of bricks. Heat can be very detrimental on the body. I believe anything over 100 degrees should be avoided when doing any physical insertion. I know some of you work hard in high heat to make a living but even then there are precautions you take. You say I can't afford a gym, well there are options. Mall walking, Almost everywhere has a super Wal Mart now days or walking during the cooler parts of the day.


4. Forgetting to apply Sun block: GUILTY! I am always forgetting to put on the sunblock. It is an important tool to use to keep such things as skin cancers and burns to a minimum; If you are going to be in the sun a lot use a SPF 30 or more for the best protection.(wearing long sleeves and a hat does not hurt either)


5. Repletion spent energy: Remember after workout to get plenty of H2O, and some sort of carb or calorie intake. You are counting calories and you want to burn more than you take in, but if you burn more than you should the body will go into starvation mode and will start hanging onto everything and storing as fat so where have you gotten. This will allow a fast recovery for the next days workout, Now I am not saying hit Pizza hut or McD's after your workout.  A good fortified protein drink or bar would be a great recovery, and then about 20 min latter hit the liquids. The reason behind this is if you intake a solid and then wash it down with a drink you are actually washing it out. The liquid will help flush it through before your system can absorb the nutrients so again what have you gained. As far as that I would recommend ant time you eat wait 20 to 30 min before drinking any kind of liquid.


So there you have it. Exercise Smart, and keep getting healthy. I know it pays off first hand. I have lost 185 pounds in the last 17 months, I no longer need Diabetes meds, Sleep aid, my cholesterol is lower and all my blood work is normal. Does it pay off, in more ways than I can begin to say.


I had my three month check in yesterday and everything is going great. I needed to bump up my protein intake but the rest is going well. I am back on regular food now. So hang in there. Remember this is a life long journey and I have the belief that you will succeed!


Until next time


Tom

Fast Food = Fast weight GAIN!

So I came across this articular in my newest issue of "Your Weight" which is a publication of OAC (Obesity Action Coalition. If you have not checked this out yet I highly recommend it. Their url is www.obesityaction.org 


So I am going to give you some calorie counts on Fast Food. Remember that in most cases 1200 - 2000 calories is what you are to take in depending on your size and level of activity per DAY. I was told by many Dietician that you should limit your fat intake to 5 g per item. So here we go:


McDonald's Big Mac                  540 Calories   29 grams of fat
Burger King Whopper               670 calories   40 grams of fat
Wendy's Bacon Deluxe Double  880 calories   52 grams of fat
Taco Bell Nachos Bell Grande    770 calories   24 grams of fat


That is the sandwich now for the sides:


McDonald's Fries Medium order   380 calories   19 grams of fat
Dairy Queen Onion Rings              360 calories    16 grams of fat
Popeye's (chicken) Coleslaw          260 calories     23 grams of fat


Gotta have a drink right?


Wendy's large Frosty                        540 calories   8 grams of fat
McDonald's Sweet Tea  Large         280 calories   0 grams of fat
Dunkin Donuts Iced Carmel Latte 450 Calories  12 grams of fat

Here is a little thing they forgot to teach us, sugar = fat. 0 grams of fat but a boat load of sugar. My ex use to eat cinnamon bears because they were fat free. well that is what she would tell me anyway. sugar no good. 


So if you ate at McD's and had a big mac, med fries, and sweet Ice tea large you would consume about 1200 calories in one meal. remember the daily total? I know from personal experience that my favorite meal before was a super Sonic Cheeseburger, Sonic sized fries, and a route 44 Coke. any guesses? around 1800 calories. 


Wonder why there is an obesity epidemic? Do Not get me wrong I am not pointing fingers and blaming any of these fast food places. We make the decision, Ronald is not holding a gun on us making us eat there. We as a whole must take control of ourselves and teach our children better too. 


Another statistic I heard is that this generation of young people are the first in a long time to have an average life span shorter than the previous generation, cause, OBESITY!


Well I hope this helps someone make a better decision next time they drive by their favorite Fat Farm. :)


Tom

April's Best Recipe

So here is April's recipe of the Month:

 

Rating:

(8 votes) 3 8

A great recipe that is easy to prepare. This asparagus casserole is always a big hit at potluck get-togethers.

Ingredients

• 2 pkgs. frozen asparagus pieces
• 1 tsp. salt
• 1/8 tsp. pepper
• 3 eggs
• 1 1/2 C. saltine crackers, crushed
• 1 sm. jar diced pimientos
• 1 8oz. pkg. Velveeta cheese, cubed
• 1 C. butter

Directions

In bowl, mix salt, pepper and eggs. Add defrosted asparagus pieces, pimientos and Velveeta cheese. Place in greased casserole (2 qt. size) and cover with crushed cracker crumbs. Top with pieces of butter and place in 350-degree oven for 1 hour (uncovered). Casserole will resemble a quiche and the cracker crumbs and butter will be toasted.
Use a casserole with deeper sides than a square pan as the filling does tend to bubble up.


So I am gathering some information on "Fatty Liver". I will share when I get it put together. Weather has been beutiful so been getting out more and doing some yard work. But I am realizing I still have a way to go as far as my back. But steady I will get better. Just want to say Thanks to all my readers, and today a special shout out to all of you in Russia. Than you for your continued support. :)

Tom 

25 Low Carb Fruits

So as we enter into the Summer months here in The US and surrounding areas fruit and that natural sweetness seems to just hit the spot, whether it is in a tall glass of lemonade or a juicy slice of melon. So with that in mind I am listing 25 of the low carb fruits. 

My last post I listed 25 low carb veggies. if you missed it it is under the title of "Warm Days Ahead".

These are some great fruits and some I did not realize were low carb, but remember everything in moderation. To mush of anything can be bad!

I hope this helps you along your journey, and if you have a nice recipe to go with any of these fruits listed please share. :)

Have a great week where ever you are!

Tom

25 Low Carb Fruits

#1: CASABA MELON

It contains 3.5g of carbs in a 50-gram portion. One-half cup of cubed casaba melon contains 5.5g of carbs. Casaba melons are an excellent source of vitamin C and potassium. They are also a good source of vitamin B6, which can reduce levels of homocysteine — a key risk factor for heart disease.

#2: WATERMELON

It contains 4g of carbs in a 50-gram portion. One-half cup of diced watermelon contains 5.5g of carbs. Watermelon is packed with vitamin A, vitamin C, beta-carotene, and lycopene, which has been shown to reduce the risk of several forms of cancer. It also contains citrulline, which our body needs to create arginine, an amino acid that has been shown to increase insulin sensitivity.

#3: STRAWBERRIES

They contain 4g of carbs in a 50-gram portion. One-half cup of sliced strawberries contains 6.5g of carbs. Strawberries are loaded with phytonutrients, which makes them heart-protective, anti-cancer, and anti-inflammatory fruits. They contain ellagic acid, which may inhibit tumor growth. The anthocyanins found in strawberries block the pain and inflammation-causing compounds, COX-1 and COX-2.

#4: CANTALOUPE

It contains 4g of carbs in a 50-gram portion. One-half cup of diced cantaloupe contains 6.5g of carbs. Cantaloupe is a potassium, vitamin A, and beta-carotene heavyweight. Potassium is key for maintaining healthy blood pressure and may lower the risk of stroke. Vitamin A and beta-carotene are essential nutrients for good vision.

#5: AVOCADO

It contains 4g of carbs in a 50-gram portion. One-half cup of avocado contains 6.5g of carbs. Avocados are high in monosaturated fat, which actually helps lower cholesterol and has been linked to a lower risk of cancer and diabetes. They are a good source of lutein, an antioxidant that helps your eyes and skin stay healthy, and a wide range of anti-inflammatory nutrients that may help prevent arthritis. They are high in fiber — one avocado has between 11 and 17 grams of fiber — which makes them great for blood sugar regulation.

#6: BLACKBERRIES

They contain 5g of carbs in a 50-gram portion. One-half cup of blackberries contains 7g of carbs. Blackberries may inhibit metalloproteinese enzymes. When found in high amounts, these enzymes play a significant role in cancer development. Blackberries are also packed with polyphenols and anthocyanins, which can help prevent cancer and heart disease.

#7: HONEYDEW MELON

It contains 5g of carbs in a 50-gram portion. One-half cup of diced honeydew melon contains 8g of carbs. Honeydew melon is a high volume fruit. For its weight, it contains a high amount of water, fiber, and air. It contains few calories but makes you feel full, so it's good for weight loss. It is also an excellent source of potassium, which can lower blood pressure and the risk of heart disease and stroke.

#8: GRAPEFRUIT

It contains 5g of carbs in a 50-gram portion. One-half medium grapefruit contains 10.5g of carbs. Grapefruits are a great source of Vitamin C, which supports the immune system. The red and pink colors of grapefruit are due to lycopene, an antioxidant that may have anti-tumor effects. In addition, they contain liminoids that also prevent tumor growth. Pectin, a soluble fiber that may slow the progress of atherosclerosis and lower cholesterol, is also found in grapefruit.

#9: ORANGES

They contain 5g of carbs in a 50-gram portion. One medium orange contains 15.5g of carbs. Oranges contain more than 170 cancer fighting phytochemicals and 60 flavonoids. This includes liminoids, which may fight cancer and lower cholesterol. They have a variety of heart-protecting nutrients, including blood pressure-lowering potassium, cholesterol-lowering pectin, and homocysteine-lowering folate. They're also an excellent source of vitamin C.

#10: PEACHES

They contain 5g of carbs in a 50-gram portion. One medium peach contains 14.5g of carbs. Peaches are a good source of calcium, potassium, beta-carotene, and vitamins C, K, and A. They also contain beta-cryptoxanthin, a carotenoid with some anti-cancer and anti-inflammatory properties.

#11: PAPAYA

It contains 5g of carbs in a 50-gram portion. One medium papaya contains 30g of carbs. Papayas are a good source of 3 powerful antioxidants — vitamins C, E, and A — that prevent the oxidation of cholesterol and may prevent atherosclerosis and heart disease. They're one of the best sources of digestive enzymes that break down protein and may help reduce inflammation.

#12: CRANBERRIES

They contain 6g of carbs in a 50-gram portion. One half cup of cranberries contain 6.5g of carbs. Cranberries are best known for their ability to protect against urinary tract infections, due to their proanthocyanidin content. But they also contain at least 5 key categories of health-supportive phytonutrients and have antioxidant, anti-inflammatory, and anti-cancer properties.

#13: PLUMS

They contain 6g of carbs in a 50-gram portion. One medium plum contains 7.5g of carbs. Plums have a high content of phenols — antioxidants that help prevent oxygen-based damage to fats. These include the fats that make up a substantial portion of our brain cells, the cholesterol in our bloodstream, and our cell membranes.

#14: RASPBERRIES

They contain 6g of carbs in a 50-gram portion. One-half cup of raspberries contains 7.5g of carbs. Raspberries are a fiber powerhouse — there are 8g of fiber per cup. They're also one of the best sources of ellagic acid, an antioxidant that may inhibit tumor growth and the spread of cancer. They're rich in a group of flavonoids called anthocyanins that have unique antioxidant and antimicrobial properties.

#15: CLEMENTINES

They contain 6g of carbs in a 50-gram portion. One medium clementine contains 9g of carbs. Clementines are rich in vitamin C, which helps support the immune system. They're also a good source of calcium, a necessity for bone health, and potassium, which can help lower blood pressure.

#16: PINEAPPLE

It contains 6g of carbs in a 50-gram portion. One-half cup of pineapple chunks contains 11g of carbs. Pineapples contain bromelain, a rich source of enzymes that aids digestion, speeds up wound healing, and reduces inflammation. They're also an excellent source of the trace mineral manganese, which is necessary for healthy skin, bone and cartilage formation, and glucose tolerance.

#17: NECTARINES

They contain 6g of carbs in a 50-gram portion. One medium nectarine contains 15g of carbs. Nectarines are a good source of vitamin A, potassium, and beta-carotene. The peel is rich in bioflavonoids — antioxidants that may help prevent cancer. They're also a good source of fiber, which is necessary for good digestive health.

#18: BLUEBERRIES

They contain 7g of carbs in a 50-gram portion. One-half cup of blueberries contains 11g of carbs. Blueberries are antioxidant powerhouses that help protect against heart disease and cancer. They're packed with anthocyanides, which prevent free radical damage to cells and tissues. Blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's and dementia. They also contain ellagic acid, which blocks metabolic pathways that can lead to cancer.

#19: APPLES

They contain 7g of carbs in a 50-gram portion. One medium apple with skin contains 25g of carbs. Apples are loaded with phytochemicals that give them plenty of antioxidant power. They can decrease oxidation of cell membrane fats, a risk factor for atherosclerosis and other cardiovascular problems. Polyphenols found in apples influence digestion and absorption of carbs, which means they may help regulate blood sugar levels. Studies have shown that apples may protect against lung cancer.

#20: PEAR

It contains 7g of carbs in a 50-gram portion. One medium pear contains 27.5g of carbs. Pears are a good source of fiber, which has been shown to help lower cholesterol levels. They're also a great source of vitamin C and copper, both of which are antioxidants that help protect against free radical damage.

#21: KIWI FRUIT

It contains 8g of carbs in a 50-gram portion. One medium kiwi without skin contains 11g of carbs. Kiwis contain twice the amount of vitamin C as oranges. They've been shown to protect DNA in the nucleus of cells from oxygen-related damage. Kiwis are a good source of fiber, which can help lower cholesterol and regulate blood sugar. They may also lower your risk for blood clots and reduce fats in your blood, therefore helping to protect cardiovascular health.

#22: CHERRIES

They contain 8g of carbs in a 50-gram portion. One-half cup of cherries contains 11g of carbs. Cherries are loaded with anti-inflammatory, anti-aging, and anti-cancer properties. Cancer fighting compounds include quercetin and ellagic acid, which may inhibit tumor growth. Cherries have also been shown to lower levels of uric acid in the blood, the leading cause of gout pain.

#23: TANGERINE

It contains 8g of carbs in a 50-gram portion. One medium tangerine contains 12g of carbs. Tangerines contain beta-cryptoxanthin, a carotenoid that may significantly lower the risk of lung cancer. The peel contains a compound called polymethoxylated flavones that has the potential to effectively lower cholesterol.

24: MANGO

It contains 8g of carbs in a 50-gram portion. One-half cup sliced mango contains 14g of carbs. Mangoes are a high volume food, so you get a lot of food for the amount of calories you consume. They're an excellent source of potassium, vitamin A, and beta-carotene, as well as a good source of vitamin C, vitamin K, and calcium.

#25: PERSIMMON

It contains 9g of carbs in a 50-gram portion. One medium persimmon contains 8.5g of carbs. Persimmons are rich in vitamin A, beta-carotene, and iron. They contain compounds known as shibuol and betulinic acid, both of which have anti-cancer properties. The peel contains phytochemicals known as proanthocyanidins that may protect cells from oxidative stress due to aging.

The nutrition information in this post is adapted from The George Mateljan Foundation's "World's Healthiest Foods" website (www.whfoods.com).

Warm Days Ahead!

well I think summer is finally here. it has been in the 80's this week here and have enjoyed getting out and doing some yard work. Have to do a little at a time. do not want to over do it. I forget sometimes that I had a very serious surgery just about 3 months ago. The great news is I have lost another 5 pounds this week. So that is 180 pounds. I am closing in on that 200 pound mark.


Heard from the Doc's office today and all my liver function tests came back looking great. So basically continue to exercise, eat right, and take my Vitamin E every day. That will be it and my liver should be fine. Thanks Dr Prosser, sorry about the spelling, and thanks for the feedback on this blog. much appreciated. you have a great staff.

 Here are 25 of the lowest carb Veggies, I do not agree with the last one and I will share why at the end:

Before this I would like to add, I have heard people saying this lately. "I couldn't eat that" or "I couldn't give that up". My friends all I know is for me there was only one thing I "could not DO", That was live another year, Unless I made changes now. That is fact from the Doc. But now I am off Diabetes meds, lower dose of cholesterol med, and do not need a lot of help sleeping. I am active and liking life again. Can't wait to LOVE IT again. (soap box closed)

The 25 Lowest Carb Veggies

#1: ARUGULA

It contains 2g of carbs in a 50-gram portion. One cup of arugula contains 1g of carbs. Arugula is rich in phytonutrients, which may reduce the risk of several kinds of cancers, including breast, stomach, and colon.

#2: CUCUMBER

It contains 1g of carbs in a 50-gram portion. One-half cup of sliced cucumber contains 2g of carbs. The flesh of a cucumber is mostly water but also contains vitamin C and caffeic acid, both of which soothe skin irritations and reduce swelling. The skin is rich in fiber, magnesium, and potassium — a combination that may help lower blood pressure.

#3: BROCCOLI RAAB

It contains 1g of carbs in a 50-gram portion. One-half cup of cooked broccoli raab (also spelled "rabe" and also sometimes called "rapini") contains 3g of carbs. This immune-boosting vegetable is a rich source of lutein and zeaxanthin, which may help prevent macular degeneration. It's also a great source of calcium, potassium, vitamin C, and bone-building vitamin K.

#4: ICEBERG LETTUCE!

It contains 2g of carbs in a 50-gram portion. One cup of shredded iceberg lettuce contains 2g of carbs. Iceberg lettuce is an excellent source of potassium and manganese and a good source of iron, calcium, magnesium, and phosphorus.

#5: CELERY!

It contains 2g of carbs in a 50-gram portion. Two medium stalks of celery contains 2.5g of carbs. Celery is an excellent source of vitamin C. It is also rich with nutrients such as phthalides, which may lower cholesterol and blood pressure, and coumarins, which may protect against some forms of cancer by preventing damage from free radicals.

#6: WHITE MUSHROOMS!

They contain 2g of carbs in a 50-gram portion. One-half cup of raw sliced white mushrooms contains 2g of carbs. Mushrooms are extremely dense with nutrients, including selenium, a trace mineral that may help fight cancer. They are also rich in antioxidant and anti-inflammatory nutrients, and may help prevent cardiovascular disease.

#7: RADISHES

They contain 2g of carbs in a 50-gram portion. One-half cup of sliced raw radishes contains 2g of carbs. Radishes are an excellent source of vitamin C and calcium. Like other cruciferous veggies, they are thought to have cancer fighting properties, and have been used as medicinal food for liver disorders.

#8: TURNIPS

They contain 2g of carbs in a 50-gram portion. One-half cup of cooked turnips contains 4g of carbs. Turnips are especially high in cancer-fighting glucosinolates. Turnip greens are rich in antioxidants, including vitamins C and E, beta-carotene, and manganese. They are also a good source of vitamin K and omega-3 fatty acids, both of which have anti-inflammatory properties.

#9: ROMAINE LETTUCE

It contains 2g of carbs in a 50-gram portion. One cup of shredded romaine lettuce contains 1.5g of carbs. Romaine lettuce is an excellent source of vitamin C and beta-carotene, which work together to prevent the oxidization of cholesterol. It is also rich in potassium, which has been shown to lower blood pressure. This makes romaine a heart-healthy vegetable.

#10: ASPARAGUS

It contains 2g of carbs in a 50-gram portion. One-half cup of cooked asparagus contains 3.5g of carbs. Asparagus is an excellent source of anti-inflammatory phytonutrients and a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, zinc, manganese, and selenium. It may help reduce the risk of heart disease and regulate blood sugar because it is rich in fiber and B vitamins, which play a key role in the metabolism of sugar and starches.

#11: GREEN PEPPER

It contains 2g of carbs in a 50-gram portion. One-half cup of sliced green peppers contains 2g of carbs. Green peppers are a great source of vitamins C and A, and vitamin K, which is essential for bone health. The folic acid found in green peppers can reduce levels of homocysteine, an amino acid that damages blood vessels and increases the risk of heart attack and stroke.

#12: OKRA

It contains 2g of carbs in a 50-gram portion. One-half cup of cooked sliced okra contains 3.5g of carbs. Okra contains glutathione, which is necessary for immune system support. It is also high in protein and fiber — one cup provides 4 grams of fiber.

#13: CAULIFLOWER

It contains 3g of carbs in a 50-gram portion. One cup of cooked cauliflower contains 5g of carbs. Cauliflower is a potent cancer fighter. It provides special nutrient support to the body's detox, antioxidant, and inflammatory systems — all of which are connected to cancer development. With 6 grams of fiber (and only 50 calories) in 2 cups of raw cauliflower, it also comes with all the benefits of fiber foods.

14: YELLOW PEPPER

It contains 3g of carbs in a 50-gram portion. One-half cup of sliced yellow pepper contains 3g of carbs. Yellow peppers are a good source of vitamins C and A, two powerful antioxidants, and vitamin K. It is rich in folic acid, which helps lower levels of homocysteine in the body.

#15: CABBAGE

It contains 3g of carbs in a 50-gram portion. One cup cooked shredded cabbage contains 8.5g of carbs. Cabbage is rich in antioxidants, anti-inflammatory nutrients, and glucosinolates, compounds thought to have anti-cancer activity. Red and purple cabbage contain anthocyanins — antioxidants known as powerful weapons against cardiovascular disease.

#16: RED BELL PEPPER

It contains 3g of carbs in a 50-gram portion. One-half cup of sliced red pepper contains 3g of carbs. Red bell peppers are a good source of vitamins C and A, two powerful antioxidants, as well as vitamin K, which is necessary for bone health. They are also rich in B6 and folic acid, which may reduce the risk of cardiovascular disease.

#17: BROCCOLI

It contains 4g of carbs in a 50-gram portion. One cup of cooked chopped broccoli contains 11g of carbs. Broccoli is a great source of a family of anti-cancer phytochemicals known as isotheocyanates, which work by neutralizing carcinogens. It is unusually high in vitamins K and A. The anti-inflammatory properties found in broccoli help to reduce cardiovascular risks. Broccoli is also good for digestive health due to its fiber content.

#18: SPINACH

It contains 4g of carbs in a 50-gram portion. One-half cup of cooked spinach contains 3.5g of carbs. Spinach is one of the best sources of vitamin K, which helps build strong bones. It contains more than a dozen flavonoid compounds that function as anti-inflammatory and anti-cancer agents. It is a good source of antioxidants that reduce problems related to oxidative stress, such as high blood pressure. Spinach also contains lutein and zeaxanthin, which protect against eye disease.

#19: BEETS

They contain 4g of carbs in a 50-gram portion. One-half cup of sliced canned beets contain 12.5g of carbs. Beets get their color from betacyanin, which may help prevent cancer. They are a good source of betanine and folate, which reduce homocysteine levels. Homocysteine can damage blood vessels and contribute to heart disease, stroke, dementia, and peripheral vascular disease.

#20: GREEN BEANS

They contain 4g of carbs in a 50-gram portion. One-half cup of cooked green beans contains 5g of carbs. Green beans are a good source of folate, a B vitamin that lowers homocysteine levels. It is rich in manganese, a trace mineral essential for growth, reproduction, wound healing, peak brain function, and proper metabolism of sugars, insulin, and cholesterol.

#21: CARROTS

They contain 5g of carbs in a 50-gram portion. One-half cup of carrots contains 6g of carbs. Carrots are an excellent source of antioxidant compounds and the richest vegetable source of pro-vitamin A carotenes. These help protect against cardiovascular disease and cancer, and promote good vision. Carrots are rich in carotenoids, antioxidants that may be beneficial to blood sugar regulation and are inversely associated with insulin resistance and high blood sugar.

#22: KALE

It contains 5g of carbs in a 50-gram portion. One-half cup chopped cooked kale contains 4g of carbs. Kale is rich in antioxidant, anti-inflammatory, and anti-cancer nutrients. It contains powerful phytochemicals, such as indoles, which have been found to protect against some forms of cancer. Kale is also loaded with calcium, iron, beta-carotene, vitamins A, C, and K, as well as lutein and zeaxanthin, which may help prevent macular degeneration.

#23: SUGAR SNAP PEAS

They contain 5g of carbs in a 50-gram portion. One-half cup of whole raw sugar snap peas contains 1g of carbs. Snap peas are rich in antioxidants, such as vitamin C, vitamin E, and zinc, and anti-inflammatory nutrients, such as omega-3 fatty acids. This combination of antioxidants and anti-inflammatory compounds may reduce the risk of inflammatory diseases, including diabetes.

#24: ONIONS

They contain 7g of carbs in a 50-gram portion. One-half cup of cooked onion contains 11g of carbs. Onions provide many anti-inflammatory benefits and may be protective against some forms of cancer. They are rich in sulfur compounds, which are responsible for many of their health benefits. These compounds can help lower cholesterol and triglyceride levels, which makes onions heart-healthy vegetables.

25: CORN

It contains 10g of carbs in a 50-gram portion. One medium ear of corn contains 26g of carbs. (Okay, that's not really low carb at all, but that's why it's number-25!) Corn is a good source of folate, which helps to lower levels of homocysteine. It is also rich in beta-cryptoxanthin, which may lower the risk of developing lung cancer. In addition, corn contains the B vitamin pantothenic acid, which is necessary for carb, protein, and lipid metabolism.

The nutrition information Here is adapted from The George Mateljan Foundation's "World's Healthiest Foods" website (www.whfoods.com).

So Why 25? When I raised Meat for proccessing, Corn is the one food I used to add FAT to them for the last 30 days. So eating corn, although great and I love it, I have chosen to not eat at this time because it can put weight on. I am not telling anyone not to eat it, my friend John would be after me (He raises corn) lol. But it is what works for me.

So I am looking for some summer type (outdoor) recipes that are healthy. anyone who has one would love to here from you. May you all have a great and blessed week.


Tom

Doctor Visit and Clinic Check In

I had my doctor appointment about my liver yesterday. I have to have some blood work done but things look ok. will take a vitamin E twice a day. There is some scaring but nothing that can't be repaired as I continue to lose weight and get healthier.


clinic visit was a weigh in and measurements. I was at 396 and I have lost 20.25 inches since Jan 2012. So things are going well and I am starting to get over the stomach bug I had the last few days. Hope you all got a chance to see the video but if not I put it on a video bar feed below. first one.


I put up some new pictures today, they are below.


Have a great day and week.


Tom


Measurements:


Difference
                 01-26-12           01-18-12      Difference
Ankle          12.5                      12               -0.5


Calf             19.5                      19               -0.5

Mid-thigh   24.5                      21.5            -3.0

Leg pone     25.5                      24.5            -1.0

Hip              63.5                       61              -2.5

Abdominal 59.5                       57.5           -2.0

Waist           56                         52              -4.0

Chest           57.5                      53              -4.5

Forearm     13.75                     13              -.75

Upper arm 15.5                       14              -1.5

Neck            19.5                      19              -0.5