You can tell if you are losing weight - when you can fit into smaller clothes.
I went to Target in Fultendale last night and found a pair of relax fit jeans size 42/32 and they fit great. My 2 other pair are sized 44/32 and 46/32.
That can tell you a change right there.
Now about the abdominal area. I gotta use my air rower more to slim the belly down. Then I can work on getting 2XL shirts instead of 3XL.
Thursday, July 31, 2008
Monday, July 28, 2008
Diary for 7-25-08 to 7-28-08
These past 3 days have been a change. Gone are the days of eating 3 meals per day. I switch over to 5 smaller meals now.
Gone are the days I don't go walking. I have walked each morning for 3 miles and each evening for 3 miles, except for 7-26-08, due to rain. But I worked inside the house all day.
This mornings weight was 296.6 lb. Saturday, 7-25-08, the weight was 302 lb.
My goal is to get down to 280 and then add jogging to my walking routine. I am going walking for 3 miles in the mornings out at my house and then am doing 3 miles at Heritage Park after work each day. Friday's, Saturdays and Sundays I go out by my house both times. Once it gets cooler during the daytime, I will go walking at lunch time as well - I know a route here at the office that I did last fall.
Drinking lots of water, and eating small meals - the weight is coming down.
I intend to have more weight off by the time I go back to the doctor's in October and November 2008.
Gone are the days I don't go walking. I have walked each morning for 3 miles and each evening for 3 miles, except for 7-26-08, due to rain. But I worked inside the house all day.
This mornings weight was 296.6 lb. Saturday, 7-25-08, the weight was 302 lb.
My goal is to get down to 280 and then add jogging to my walking routine. I am going walking for 3 miles in the mornings out at my house and then am doing 3 miles at Heritage Park after work each day. Friday's, Saturdays and Sundays I go out by my house both times. Once it gets cooler during the daytime, I will go walking at lunch time as well - I know a route here at the office that I did last fall.
Drinking lots of water, and eating small meals - the weight is coming down.
I intend to have more weight off by the time I go back to the doctor's in October and November 2008.
Friday, July 25, 2008
Daily post for 7-25-08 Day 1
Day 1:
This is my first full day on a new plan. It started with me getting up at 6 am and taking my sugar reading. It came in at 128. I then got myself ready, ate a simple sandwich, took my medication and then went for a brisk walk. The walk was good. It was a little cool, a little humid. There was a light breeze blowing. I got interesting looks from the neighboring cows as they watched me walk past them on the road. A few people zipped by fast this morning, but a few others actually slowed down to pass me. That made me happier seeing them slow down to pass me. Anyway, the walk lasted a brisk 60 minutes. I covered 4 miles round-trip. After returning from the walk, I took a shower and then did a blood pressure check. Following that, I read the newspaper from yesterday. Then I got ready and went on my errands in Town, including a light lunch. After checking a few things here on the internet, I will stop at Food World to pick up a few items for dinner. Then it's off to home, with more meds for high blood pressure. Planned on doing some reading, then taking my cholesterol medicine. Bedtime is around 10 pm.
Breakfast:
2 slices 40-calorie bread, toasted
1 tbsp meat spread
1 slice low-fat cheddar cheese
4 oz. pomegranite juice
16 oz. water
during walk = 16 oz water w/ crystal light
after walk = 1 whole peach, 16 oz water
Lunch:
2 slices 40-calorie bread
1 tbsp meat spread
16 oz water
3 cups chicken tortilla soup (from Sweet Peppers Deli) in a bread bowl
32 oz water w/ lemon
Dinner:
2 cups mixed salad
1/2 white sliced onion
1/2 green bell pepper, sliced
1/2 tomato, sliced
homemade vinaigrette
1 filet tilapia fish (4 oz)
steamed vegetables
brown rice pilaf w/ onions and bell pepper
1 tbsp diced tomatoes
1 tbsp shredded cheddar cheese
1 glass red wine
Dessert:
1/2 cup cottage cheese
1/2 cup fresh blueberries
Blood Sugar Reading:
Pre-BK: 128
Pre-L: 102
Exercise:
60 min brisk walking this morning, 4 miles
This is my first full day on a new plan. It started with me getting up at 6 am and taking my sugar reading. It came in at 128. I then got myself ready, ate a simple sandwich, took my medication and then went for a brisk walk. The walk was good. It was a little cool, a little humid. There was a light breeze blowing. I got interesting looks from the neighboring cows as they watched me walk past them on the road. A few people zipped by fast this morning, but a few others actually slowed down to pass me. That made me happier seeing them slow down to pass me. Anyway, the walk lasted a brisk 60 minutes. I covered 4 miles round-trip. After returning from the walk, I took a shower and then did a blood pressure check. Following that, I read the newspaper from yesterday. Then I got ready and went on my errands in Town, including a light lunch. After checking a few things here on the internet, I will stop at Food World to pick up a few items for dinner. Then it's off to home, with more meds for high blood pressure. Planned on doing some reading, then taking my cholesterol medicine. Bedtime is around 10 pm.
Breakfast:
2 slices 40-calorie bread, toasted
1 tbsp meat spread
1 slice low-fat cheddar cheese
4 oz. pomegranite juice
16 oz. water
during walk = 16 oz water w/ crystal light
after walk = 1 whole peach, 16 oz water
Lunch:
2 slices 40-calorie bread
1 tbsp meat spread
16 oz water
3 cups chicken tortilla soup (from Sweet Peppers Deli) in a bread bowl
32 oz water w/ lemon
Dinner:
2 cups mixed salad
1/2 white sliced onion
1/2 green bell pepper, sliced
1/2 tomato, sliced
homemade vinaigrette
1 filet tilapia fish (4 oz)
steamed vegetables
brown rice pilaf w/ onions and bell pepper
1 tbsp diced tomatoes
1 tbsp shredded cheddar cheese
1 glass red wine
Dessert:
1/2 cup cottage cheese
1/2 cup fresh blueberries
Blood Sugar Reading:
Pre-BK: 128
Pre-L: 102
Exercise:
60 min brisk walking this morning, 4 miles
A Reason for everything
There is a reson I called yesterday's blog "Day 1".
My reason is this: That is the first day I fully understand what my decisions over the past 10 years have done.
Now, my goals are to:
1. Walk briskly every day at least 60 minutes.
2. Eat a healthy menu consisting of: bread, grains, dairy, vegetables, fruit, protein.
3. Lose weight to better my Blood Sugar Control.
4. Lose weight to get my High Blood Pressure down.
5. Eating a healthy menu will also help me to reduce my cholesterol.
But the biggest goal:
Enjoy Life!
So that is why I am writing an article, which I hope will be published in the local Cullman Times. I will also post it here.
I find that by writing down what I eat, how much I walk, what my sugar is, what my blood pressure is - all of these things hold me accountable. But just writing them down on a sheet of paper is not enough. At the beginning I did a daily blog noting these things. Then I strayed away from it.
But now I am committed to going back to doing a daily blog.
By blogging about what I do every day, not only do I hold myself accountable with what is written, but I hold myself accountable by the fact that others can see what I write. And that is what I am after.
In addition, I want others to be aware of their medical conditions and to make the decision to go the doctor and get checked. Don't wait 10 years before something happens to go to the doctor. Don't wait until you have a heart attack or mini-stroke before you go. Go Now!!!!!
Stay tuned.
My reason is this: That is the first day I fully understand what my decisions over the past 10 years have done.
Now, my goals are to:
1. Walk briskly every day at least 60 minutes.
2. Eat a healthy menu consisting of: bread, grains, dairy, vegetables, fruit, protein.
3. Lose weight to better my Blood Sugar Control.
4. Lose weight to get my High Blood Pressure down.
5. Eating a healthy menu will also help me to reduce my cholesterol.
But the biggest goal:
Enjoy Life!
So that is why I am writing an article, which I hope will be published in the local Cullman Times. I will also post it here.
I find that by writing down what I eat, how much I walk, what my sugar is, what my blood pressure is - all of these things hold me accountable. But just writing them down on a sheet of paper is not enough. At the beginning I did a daily blog noting these things. Then I strayed away from it.
But now I am committed to going back to doing a daily blog.
By blogging about what I do every day, not only do I hold myself accountable with what is written, but I hold myself accountable by the fact that others can see what I write. And that is what I am after.
In addition, I want others to be aware of their medical conditions and to make the decision to go the doctor and get checked. Don't wait 10 years before something happens to go to the doctor. Don't wait until you have a heart attack or mini-stroke before you go. Go Now!!!!!
Stay tuned.
Thursday, July 24, 2008
Day 1 for new health & Fitness
Here are the results of the Cardiologists meeting today:
My poor diet 8-10 years ago here where I ate the typical American Diet, finally caught up to me.
She basically stated to me that she sees me as someone who, without diabetes, is a prime candidate for by-pass surgery. That scared me.
So here are her requirements:
Per Requirements of the Cardiologist:
Lose weight NOW!
Watch what you eat and portions!
Keep Dietary Cholesterol less than 200 mg each day.
Walk 1 hour each day briskly!
Why -
I am currently at 299 lbs, officially.
I have a possible problem with sleep apnea (this was back when I was 375). A portion of the heart shows some thickening. This could be a result of sleep apnea. A study will be done at a later time.
I have to get better on my sugar control, try to get the morning number down closer to 100.
I have to get my cholesterol down to less than 100 for the LDL. It currently sits at 148.
Also, when I have insurance for a few months, Dr. Varquez recommended I get an MRI done, to rule out a mini-stroke. She says CAT scans are not that good in detecting mini-strokes and are a general hospital diagnostic test.
Use the TLC Diet for my diet.
That is it.
Next meeting with the cardiologist is in November 2008.
My poor diet 8-10 years ago here where I ate the typical American Diet, finally caught up to me.
She basically stated to me that she sees me as someone who, without diabetes, is a prime candidate for by-pass surgery. That scared me.
So here are her requirements:
Per Requirements of the Cardiologist:
Lose weight NOW!
Watch what you eat and portions!
Keep Dietary Cholesterol less than 200 mg each day.
Walk 1 hour each day briskly!
Why -
I am currently at 299 lbs, officially.
I have a possible problem with sleep apnea (this was back when I was 375). A portion of the heart shows some thickening. This could be a result of sleep apnea. A study will be done at a later time.
I have to get better on my sugar control, try to get the morning number down closer to 100.
I have to get my cholesterol down to less than 100 for the LDL. It currently sits at 148.
Also, when I have insurance for a few months, Dr. Varquez recommended I get an MRI done, to rule out a mini-stroke. She says CAT scans are not that good in detecting mini-strokes and are a general hospital diagnostic test.
Use the TLC Diet for my diet.
That is it.
Next meeting with the cardiologist is in November 2008.
Wednesday, July 23, 2008
Echocardiogram Clarification
This is the type of Echocardiogram I had done in the hospital:
Transthoracic echocardiogram. This is a standard, noninvasive echocardiogram. A technician (sonographer) spreads gel on your chest and then presses a device known as a transducer firmly against your skin, aiming an ultrasound beam through your chest to your heart. The transducer records the sound wave echoes your heart produces. A computer converts the echoes into moving images on a monitor. If your lungs or ribs obscure the view, a small amount of intravenous dye may be used to improve the images.
Transthoracic echocardiogram. This is a standard, noninvasive echocardiogram. A technician (sonographer) spreads gel on your chest and then presses a device known as a transducer firmly against your skin, aiming an ultrasound beam through your chest to your heart. The transducer records the sound wave echoes your heart produces. A computer converts the echoes into moving images on a monitor. If your lungs or ribs obscure the view, a small amount of intravenous dye may be used to improve the images.
Update
This morning my sugar was 118, with a reading of 89 yesterday evening before dinner. I am trying to eat mainly salads with no carbs for dinner to see if I can get my sugar down in the mornings.
My weight is still holding at 299.
As for my appointment with my Cardiologist, that is tomorrow afternoon at 1:45 pm. Yesterday at my lunchtime, I gave Cullman Family Practice, who is my primary care doctor group, authorization to send a copy of my medical records to Dr. Varquez's office. Dr Varquez is my cardiologist.
I also asked my mom yesterday about heart disease in the family and she told me that it runs all on my dad's side. Her side has no heart disease. To date, my dad's youngest brother Martin Baeuerle, was the youngest to have a heart attack. My dad started taking meds for hypertension, cholesterol and tryglicerides around 39-40. He died of a heart attack at age 60. I don't know if he had any warning signs as he never spoke openly about his health.
I will do another post tomorrow after the meeting for the update.
My weight is still holding at 299.
As for my appointment with my Cardiologist, that is tomorrow afternoon at 1:45 pm. Yesterday at my lunchtime, I gave Cullman Family Practice, who is my primary care doctor group, authorization to send a copy of my medical records to Dr. Varquez's office. Dr Varquez is my cardiologist.
I also asked my mom yesterday about heart disease in the family and she told me that it runs all on my dad's side. Her side has no heart disease. To date, my dad's youngest brother Martin Baeuerle, was the youngest to have a heart attack. My dad started taking meds for hypertension, cholesterol and tryglicerides around 39-40. He died of a heart attack at age 60. I don't know if he had any warning signs as he never spoke openly about his health.
I will do another post tomorrow after the meeting for the update.
Thursday, July 17, 2008
Fitness for this week 7/14 to 7/20 2008
So far this week, I have gone walking 2 times for about 2-3 miles each time. I also have used my indoor Air Rowing machines 2 times for 10-15 minutes each. I am working on getting back up to 30 minutes in one session.
My goal is to go walking each morning for a minimum of 30-40 minutes and up to 1 hour. Also, I am setting a goal of using the Rowering machine every night for 30 minutes.
My overall fitness reward: To do the Cotton Row 5k in Huntsville next year. At a bare minimum, I will run the 2 mile fun run. I am doing this with a friend of mine together, so that is keeping me going.
My goal is to go walking each morning for a minimum of 30-40 minutes and up to 1 hour. Also, I am setting a goal of using the Rowering machine every night for 30 minutes.
My overall fitness reward: To do the Cotton Row 5k in Huntsville next year. At a bare minimum, I will run the 2 mile fun run. I am doing this with a friend of mine together, so that is keeping me going.
Heart Rate Monitor
Last night at CVS, while waiting on a prescription refill, I talked with the Pharmacist about Blood Pressure Monitors and also about Heart Rate monitors found in these watches by "Lite Fitness".
After talking about what I have been going through and what I am needing to do, I decided to purchase a watch that contains the functions of a regular watch and also a heartrate monitor. The heartrate, or pulse, is measured in an EKG form.
I will let you know how it goes.
After talking about what I have been going through and what I am needing to do, I decided to purchase a watch that contains the functions of a regular watch and also a heartrate monitor. The heartrate, or pulse, is measured in an EKG form.
I will let you know how it goes.
Tuesday, July 15, 2008
Next Doctor's Appointment
My next appointment is coming up on July 24th at 1:45 pm with Dr. Varquez. I will find out the results of my tests done back on June 25, 26 at CRMC.
Keep tuned for results.
Keep tuned for results.
Weight Update
This past Sunday, July 13, 2008, I weighed in at 302 lbs.
This morning, July 15, 2008, I weighed in at 299.5
Finally under 300!
Next stop = 260.
Stay tuned.
This morning, July 15, 2008, I weighed in at 299.5
Finally under 300!
Next stop = 260.
Stay tuned.
Tuesday, July 8, 2008
Comments from friends
Comments from friends I got about my recent cardiac event:
Dirk,
Sorry to hear about your health struggles. I want to give you some links you might find helpful, simply because it has helped a lot of people in our family and amongst our friends. Actually, Jennifer is working on becoming a life/nutrition coach because of how this approach changed her life alone.
Links to websites that can help you completely cure heart disease:
http://www.heartattackproof.com
http://www. diseaseproof.com
http://www.DrFuhrman.com
Books worth reading:
Prevent and Reverse Heart Disease (Caldwell B. Esselstyn)
The China Study (T. Colin Campbell)
Eat to Live (Joel Fuhrman)
These resources are so much better than the "traditional" MDs' treatments, which don't actually cure anything and really just slow down the damage to the heart that continues over time. Esselstyn and Fuhrman's plans actually heal the heart, and Esselstyn works at the Cleveland Clinic, which invented the heart bypass, and yet his dietary method is actually the preferred treatment over anything else. Also, Fuhrman has an amazing plan for diabetics that also happens to be very heart healthy and gets people completely well from heart disease.Anyhow, just some thoughts in case you want to research something different from the conventional approach (or simply in addition to it!).
Hope you're feeling better!
Jochen
===================================================================
Dirk,
What in the world happened? I read this e-mail and have been very concerned about you.
Carri
===================================================================
wow young man, watch it !! Listen to your body. Sleep more and sleep healthy. Are you snoring? If so, you don't sleep healthy. Study about that!! Sometimes the heart works too hard when you sleep......anyway don't be crazy with the diet and exersice, do it slow and keep your mind filled with positiv and happy things, eventhough life may not be sooo perfect. Us Germans like to worry about everything and in the end all turns out just fine. Why worry then?
Anyway, hope you have good weekend!
Monika
===================================================================
A few other people sent emails telling me they were concerned and keeping me in their prayers.
I feel blessed to have so many friends.
Dirk,
Sorry to hear about your health struggles. I want to give you some links you might find helpful, simply because it has helped a lot of people in our family and amongst our friends. Actually, Jennifer is working on becoming a life/nutrition coach because of how this approach changed her life alone.
Links to websites that can help you completely cure heart disease:
http://www.heartattackproof.com
http://www. diseaseproof.com
http://www.DrFuhrman.com
Books worth reading:
Prevent and Reverse Heart Disease (Caldwell B. Esselstyn)
The China Study (T. Colin Campbell)
Eat to Live (Joel Fuhrman)
These resources are so much better than the "traditional" MDs' treatments, which don't actually cure anything and really just slow down the damage to the heart that continues over time. Esselstyn and Fuhrman's plans actually heal the heart, and Esselstyn works at the Cleveland Clinic, which invented the heart bypass, and yet his dietary method is actually the preferred treatment over anything else. Also, Fuhrman has an amazing plan for diabetics that also happens to be very heart healthy and gets people completely well from heart disease.Anyhow, just some thoughts in case you want to research something different from the conventional approach (or simply in addition to it!).
Hope you're feeling better!
Jochen
===================================================================
Dirk,
What in the world happened? I read this e-mail and have been very concerned about you.
Carri
===================================================================
wow young man, watch it !! Listen to your body. Sleep more and sleep healthy. Are you snoring? If so, you don't sleep healthy. Study about that!! Sometimes the heart works too hard when you sleep......anyway don't be crazy with the diet and exersice, do it slow and keep your mind filled with positiv and happy things, eventhough life may not be sooo perfect. Us Germans like to worry about everything and in the end all turns out just fine. Why worry then?
Anyway, hope you have good weekend!
Monika
===================================================================
A few other people sent emails telling me they were concerned and keeping me in their prayers.
I feel blessed to have so many friends.
Lowering Cholesterol
Use the Therapeutic Lifestyle Changes (TLC) Diet to lower your cholesterol. Following are helpful links for more information on lowering your cholesterol:
Welcome to the Cyber Kitchen
Introduction to the TLC Diet
Step I, Step II and TLC Diets
Welcome to the Cyber Kitchen
Introduction to the TLC Diet
Step I, Step II and TLC Diets
Monday, July 7, 2008
Ultrasound of the Coratid Arteries
For more info on "Ultrasound of the Carotid Arteries", click on this link:
http://www.radiologyinfo.org/en/info.cfm?pg=us-carotid&bhcp=1
http://www.radiologyinfo.org/en/info.cfm?pg=us-carotid&bhcp=1
Diary entry for 7-7-2008
Well, this morning started off good. I first woke up at 4:30 am but went back to bed and slept another 30 minutes. Then I got up, did my BP reading, Sugar reading and got dressed. Went walking for 2 miles. Felt good, even though it was somewhat humid and foggy. Come home 45 minutes later, took shower and got ready for work. Made lunch and then ate breakfast. Left at 6:50 am. (Note to self - leave earlier).
Got to work - have been dragging all morning. Don't know what it is. Just feel energy drained. Drinking a lot of water, no coffee. Had one decaf tea, but it did not taste, so I did not finish it.
Dropped off paperwork at CRMC and then ate lunch, thinking I would feel better. Helped for an hour, but now am dragging again.
Just got done with afternoon snack, but still lacking energy.
Here is my menu:
7-7-08 menu
bk:
1 cup cheerios w/ ¾ cup blackberries and 1 cup fat-free milk
1 slice whole wheat bread w/ 1.5 tbsp white chicken spread &
1 tsp creamy horseradish sauce
5.5 oz can v8
L:
1.5 cups mixed green salad
½ cup sliced mushrooms
½ sliced white onion
3 tbsp Italian dressing
kebobs – 4 pieces beef sirloin, squash, zucchini, mushrooms
5.5 oz can v8
snack:
1 can tuna
1.5 tbsp mayonnaise
1.5 tbsp creamy horseradish sauce
½ onion, sliced
dill weed
dash sea salt
dash black pepper
Lots of water today.
Dinner planned:
1 filet tilapia - oven baked
1/2 cup brown rice w/ bell pepper, onion and tomatoes
1/2 cup lentils w/ bell pepper
Got to work - have been dragging all morning. Don't know what it is. Just feel energy drained. Drinking a lot of water, no coffee. Had one decaf tea, but it did not taste, so I did not finish it.
Dropped off paperwork at CRMC and then ate lunch, thinking I would feel better. Helped for an hour, but now am dragging again.
Just got done with afternoon snack, but still lacking energy.
Here is my menu:
7-7-08 menu
bk:
1 cup cheerios w/ ¾ cup blackberries and 1 cup fat-free milk
1 slice whole wheat bread w/ 1.5 tbsp white chicken spread &
1 tsp creamy horseradish sauce
5.5 oz can v8
L:
1.5 cups mixed green salad
½ cup sliced mushrooms
½ sliced white onion
3 tbsp Italian dressing
kebobs – 4 pieces beef sirloin, squash, zucchini, mushrooms
5.5 oz can v8
snack:
1 can tuna
1.5 tbsp mayonnaise
1.5 tbsp creamy horseradish sauce
½ onion, sliced
dill weed
dash sea salt
dash black pepper
Lots of water today.
Dinner planned:
1 filet tilapia - oven baked
1/2 cup brown rice w/ bell pepper, onion and tomatoes
1/2 cup lentils w/ bell pepper
Walking Log
Every day I go walking. I now am logging the exercise I do. I do my walking in the mornings, when it is the coolest outside.
Prescription Drugs & Supplements & Vitamins
Here is a listing of my current medication, vitamins and supplements.
Thursday, July 3, 2008
Description of Cardiac Catheterization (Angiogram)
For a description of cardiac catheterization (angiogram), click on the following link:
http://www.heartsite.com/html/cardiac_cath.html
http://www.heartsite.com/html/cardiac_cath.html
Coronary Angiogram
Here is a diagram and brief description of what was done to me last Thursday afternoon at Cullman Regional Medical Center (CRMC), by Dr. Varquez:
Wednesday, July 2, 2008
Next Doctor's Visit in 4 weeks
In 4 weeks I go see Dr. Varquez for an update on her and the tests and angiogram she performed last week on me.
Stay tuned for those results and, hopefully, a reason as to what happened on June 25th.
Stay tuned for those results and, hopefully, a reason as to what happened on June 25th.
Update on Doctor's Visit this morning
I just came back a few minutes ago from the Doctor's office and everything is fine. The Doctor doesn't know what happened last week. When I asked him if I should call him or 911 again if it were to happen again, he said to call him.
I also got the results of my blood work done 1 week ago. Those will be in the next post.
Next visit to D.r Bostick, if nothing else happens, is in 3 months.
I also got the results of my blood work done 1 week ago. Those will be in the next post.
Next visit to D.r Bostick, if nothing else happens, is in 3 months.
Tuesday, July 1, 2008
Check up with Primary Doctor
Tomorrow, July 2, 2008, I have a check up with my primary care doctor. It will have been 1 week since the event.
Stay tuned for those results.
Stay tuned for those results.
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