I remember at around 12 years old my friend Michael and myself would do chores around the neighborhood to earn a few dollars. Sometimes we would take our hard earned money and head off to White Castle to get a few of them little square burgers. As we walked into the place the aroma of 100% beef mixed with chopped onions would come off of the grill and permeate throughout the restaurant and hit us right in the face. It was a good smell and one that to this day still stays in my fondest food memories.
White Castle was always the place where people waited in line to get that white sack of delicious burgers. People didn’t seem to mind waiting and usually they found good conversation with others waiting for their food. The staff was always friendly and ready to serve you with a smile at the counter.
Somewhere along the line as White Castle grew bigger it lost it’s grill and replaced all cooking with microwaves. The burgers now are pre-cooked and only heated with the use of that microwave. Many times when you get them they are still cold and sometimes still frozen and never heated throughout the whole burger. That counter was replaced with high windows and staff has lost all connection with the customer and appear that they are working in some type of misery as if they are forced to do it.
So White Castle will always live in my memories, but never again in my belly.
So this week I included my meals. As you can see my biggest meal is breakfast and is filled with enough protein and fat to carry me through to lunch time. There have been days where I get to lunch time and I am not hungry and there are other days where by 10:00 I am looking for something to eat. If I do get hungry during the day I keep a supply of sardines in olive oil, it seems to do the trick and they are delicious.
My body weight dropped below 170 this week and has stayed there pretty consistently. And my blood sugar has been staying under 100 most of the time. It appears that I am finally doing everything right, but I do not want to jump to conclusions just yet. I want to see the long term effects.
I feel that I still have to make adjustments to my workout plan to the point where I will need to do cross fit type workouts and find activities like basketball or tennis to play once or twice a week. The isolated muscle workouts I am do now are working, but I do have problems with joint pain with certain routines. Another exercise I need to add to my arsenal is sprints just once a week. Just a set of 6 twenty second sprints on a Saturday morning should make a world of difference in overall fat burning. These things will change with time and I believe that I will see even better results. For now the convenience of the treadmill and bowflex in the garage have given me a solution to my early workout schedule and also given me back my life.
Sunday – 12-07-14 – Blood Sugar – 96, Weight – 170.6
Treadmill – Distance- 3.0, Time- 46:37, Calories- 340.9
Breakfast – 3 eggs, 3 bacon, 3 sausage
Dinner – Fish, asparagus
Monday – 12-08-14 – Blood Sugar - 77, Weight – 169.6
Bowflex – CHEST
Bench Press – 155/155- 15, 12, 8
Incline Press – 155/155- 8, 9, 9
Decline Press – 155/155- 13, 11, 9
Flys – 60/60- 20, 15, 12
Situps – 80/80- 18, 14, 12
Breakfast- 2 Eggs, 2 Sausage, 2 Bacon
Lunch- Chicken Marsala, Asparagus
Dinner- Meatloaf, Peas
Today is the first time that my weight has stayed under 170 for two days in a row, yet I can visually see muscle growth in the mirror. My morning blood sugar has stayed under 100 for almost a week now. It seems that the current plan in place is working.
Tuesday – 12-09-14 – Blood Sugar – 95, Weight – 169.6
Treadmill – Distance- 3.0, Time- 45:10, Calories- 347.4
Breakfast – 2 Eggs, 2 Sausage, 2 Bacon
Lunch – Meatloaf, Peas
Dinner – Sausage and Peppers
Wednesday – 12-10-14 – Blood Sugar – 87, Weight – 169.2
Bowflex – BACK
Pulldowns Bar – 110/110- 10, 14, 14
Rows – 110/110- 20, 17, 15
Reverse Flys – 30/30- 20, 20, 18
Situps – 80/80- 15, 20, 17
Breakfast – 3 Eggs, 3 Sausage, 3 Bacon
Lunch – Sausage and Peppers
Dinner – Crabcakes, Spinach
Wow, day 3 with weight under 170. I’m just kicking ass.
Thursday – 12-11-14 – Blood Sugar – 102, Weight – 169.6
DAY OF REST
Breakfast – 2 Eggs, 2 Sausage, 2 Bacon
Lunch – Spaghetti, Meatballs, Spinach
Dinner – Pork Chops, Butternut Squash
Friday – 12-12-14 – Blood Sugar – 99, Weight – 169.8
Treadmill – Distance- 3.49, Time- 52:57, Calories- 400.8
Breakfast – 2 Eggs, 2 Sausage, 2 Bacon
Lunch – Pork chops, Butternut Squash
Dinner – Lamb Chops, Cabbage
Saturday – 12-13-14 – Blood Sugar – 103, Weight – 169.4
Bowflex – SHOULDERS
Shoulder Press – 100/100- 15, 13, 12
Front Raises – 30/30- 15, 13, 12
Side Raises – 20/20- 12, 12, 12
Shrugs – 100/100- 12, 16, 16
Situps – 80/80- 20, 26, 20
Breakfast – Cottage Cheese, 3 Eggs, 3 Sausage, 3 Bacon
Lunch – String Cheese
Dinner – Crab, Beets, Cole Slaw
So I have been away from writing for a few days now spending time with a new tool that I purchased. Yea, I did it. I bought the new I-phone 6+. I know, I know, it doesn’t go along with my frugal way of living, but let me explain my reasons.
My two year contract with Verizon Wireless came to an end at the same time that my google phone crapped out. I have had my eyes on purchasing a small tablet for a while now to increase my productivity in writing and also a way to read my kindle books. The I-phone 6+ filled those needs of the small tablet and also gave me a way to listen to my favorite podcasts through I tunes on the go. It was the perfect answer to all of my needs. The price tag even with the contract was a shocker at 399.00, but if it is the only electronic purchase I will need to make over the next two years then I believe I did good.
As I break into the world of Mac there are many new things that I am learning and I like that. As of right now, I like the !-phone and if that changes I will let you know.
It seems that the more I read and the more I listen to the experts associated with the paleo/primal movement the angrier I get. I have come to realize that there is a good possibility that with proper knowledge of what a correct diet really consists of I never should have damaged my body to the point of getting type II diabetes. Between the grain industry, out own Federal government, the media, the big pharma and my very own doctors who all painted a picture of a good healthy diet built around grains led me to the point I am at right now… fighting each day for my life to live with a pancreas that has so many damaged beta cells that it can only produce a limited amount of insulin. Wow, that was a mouthful!
But with this realization I have to acknowledge that at this given point in my life there is not much I can do other than grasping onto this new healthier way of life and push each day to try to correct the mistakes of the past. I have to make an example of myself to help others who are in the same situation that I am in, but more importantly become an inspiration to the younger generations so they can learn to live a good healthy and long life.
At 53 years old I am hearing a calling to re-educate myself and become certified to teach this new way of life. Ladies and gentleman, I believe that the, “Type II Diabetes Coach” is in the process of being born. T2D Coach.
After reviewing last weeks progress I have learned that I do have a very low tolerance for any type of carbohydrates other than fresh vegetables. Even though I haven’t included my diet for each day I have made notes to reflect on those days. A strict adherence to the paleo diet is the most important part of this journey to get healthy and stay on top of my blood sugar. The second most important part of this journey is walking. Walk until you start sweating and then commit to 30 minutes after that. And the third being resistance exercises. Work each muscle or muscle group to exhaustion on each set.
Sunday – 11-30-14 – Blood Sugar – 87, Weight – 172.4
Treadmill – Distance- 4.21, Time- 1hr 7min, Calories- 468.8
Monday – 12-01-14 – Blood Sugar – 106, Weight – 172.2
Treadmill – Distance- 3.51, Time- 55:05, Calories- 434.4
I am a little upset with my blood sugar this morning. The only thing I ate yesterday was bacon, sausage and eggs for brunch and turkey soup for dinner.
Tuesday – 12-02-14 – Blood Sugar – 85, Weight – 171.4
Treadmill – Distance- 4.02, Time- 1hr, Calories- 508.4
Wednesday – 12-03-14 – Blood Sugar – 88, Weight – 173.4
Day of Rest
Thursday – 12-04-14 – Blood Sugar – 87, Weight – 171.2
Bowflex – SHOULDERS
Shoulder Press – 100/100- 12, 12, 12
Front Raises – 20/20- 12, 12, 12
Side Raises – 20/20- 12, 12, 12
Shrugs – 100/100- 12, 12, 12
Situps – 80/80- 12, 12, 12
I can finally do shoulder exercises without pain. I had to totally blow my last routine, but I have dropped the weight even more to get through this series today. Today I am starting to do situps on the bowflex instead of the ball. I need more resistance and less reps for my abs.
Friday – 12-05-14 – Blood Sugar – 90, Weight – 170.0
Treadmill – Distance- 2.30, Time- 35:16, Calories- 264.4
Saturday – 12-06-14 – Blood Sugar – 97, Weight – 170.8
Bowflex – ARMS
Tricep Pulldown- 60/60- 10, 12, 11
Dips- 155/155- 15, 17, 17
Curls- 70/70- 15, 12, 12
Hammer Curls- 50/50- 12, 12, 10
Situps Bowflex- 80/80- 15, 15, 15
Blood sugar this morning is up to 97 and the only thing that I can attribute this to is the fact that I went back for seconds at dinner last night. It was just meatloaf and pea’s, but the added protein must have converted to sugar.
I am not one to use the budget word because to be honest with you I just don’t believe in it. What I do believe in always being mindful about things that I spend money on. I do track every dime I spend in a journal and at the end of the day I question each purchase I made. Did I really need to make that purchase? Was there a less expensive alternative to making it? Does the value of the item I purchased serve to make my life better or worse?
My little notebook that I carry with me serves as not only a way to track my money, but also serves as a higher level of myself watching over me. When I am in a store and see something that attracts my attention and I am thinking that I would love to have it I have to ask myself – Is this something I really want to right in my notebook, and what will be my reaction tonight when I have to review and justify this purchase. One of my weaknesses is magazines. The look so bright and shiny in my eyes, usually with a key article shown on the cover. The problem is that after I purchase it I learn that the article really wasn’t so good and the rest of the magazine is just advertising. I know we all have weaknesses like this with items that appear before our eyes.
I even use this method with paying bills. Instead of a notebook I use an excel spreadsheet. Am I wasting money to pay interest and if so how can I get rid of this bill? I used a lot of electricity this month, Is there a way to reduce the cost?
At the end of each month I monitor my checking account. I always keep a set minimum amount of money in it. My figure is 5000.00 and I slowly let it build up until it reaches 10,000.00 then I transfer 5000.00 into my savings account and start all over again. I love making these transfers and I know that when I make conscience decisions on a daily basis it gets my closer to making these transfers.
Many people strive to earn more money each month so that they can save more, but too many put themselves into situations that are stressful and not very healthy like working overtime. But for me I have found that simply living a simple life allows me to save more money and still enjoy my time away from work.
As we reduce clutter I find it very difficult to get rid of many of my hard cover and soft cover books. I love to download books to my kindle due to the convenience of having access to my complete library right in the palm of my hands. I expecially like to read a book right on my cell phone.
The delemna is that there is a certain romance that I associate with having a visual library. Most of these books sit on a shelf and never get touched and I like to place them there to use as a reference if I need it. But the truth is that they very rarily get referenced and it would be ealier to bookmark a subject of that book in a kindle.
I know I could certaily clear up a lot more space. But there is a small sense of distrust in believing that my books will always be accessable from the kindle library. I know that this is pretty silly and I also know deep down inside that I really don’t want a collection of books sitting on a shelf.
As I strive towards living a simpler life I have to remember that one day if I make that move to a much smaller house, (which I do see in my future) that collection of books will have to go.