Week 4 – Days 1 and 2 – 0 lbs lost in week 3 + Happy New Year!

Not so good news! Unlike week 1 and week 2, I did not lose any weight in week 3. I was doing less Non-Exercise Activity (thanks to the snow) but also had controlled my calories (down from 1500 to 1285 (average)).

	Tue	Wed	Thu	Fri	Sat	Sun	Mon
Calories	1286	1361	1213	1321	1301	1247	1257
Carbohydrates (gm)	136	140	129	125	125	118	129
Fat (gm)	32	48	39	50	45	45	39
Proteins (gm)	121	105	108	104	102	97	105

On my weighing machine at home, I noticed a good 3 lb loss over the week but nothing in the official machine at Pro Club.

While I am a little disheartened, my dietician says that this is not unusual. She said either week 3 or 4 – people have a low weight loss week. She was encouraging and said that I would probably lose more than normal next week. I get to add some fruits to my diet this week. Here are the steps I intend to take to see weight loss by next week.

1. More Non-exercise activity. I will work on cleaning up the house, garage or garden.
2. Get Protein to Carbohydrate ratio to 1:1 (down from 1:1.2) – I might have to eat close to 145 gm of protein and carbohydrates.
3. Eat Protein as soon as I eat carbohydrates.
4. More intense work-outs – I will try to keep my heart rate @ 145-155 this week and see if that helps.

I did work out yesterday and will be working out later today.

Wish you all a very Happy New Year! I advise against making resolutions just because it’s the new year. Resolutions should have a stronger foundation like a values exercise. Success Television can help you get started. The first video is a sample from Success Television.  But, if you must make resolutions now – the second video has some tips.

Good Luck with your resolutions! Wish me luck so next week is more fruitful in terms of weight loss than this one.

del.icio.us Tags: calories,Non-Exercise Activity,protein,carbohydrates,resolutions,values

Week 3 – Days 5 to 7 – end of snow storm

On Friday, I went in a worked out with a substitute trainer since my trainer is on vacation. I got in early anticipating a slow drive in but the roads were clear. I used a new ab machine and also worked out on the abductor and adductor machines.

On Saturday, I went for a “Hot Restorative Yoga” class with a couple of my neighbors (Kaushik and Sangeetha, who are Yoga buffs). It involved a lot of stretching (50% of which I just could not do). The instructor was nice enough to suggest easy steps for people like me who were inflexible. They turn the heat up to 95’F (35’C) and that alone makes you sweat.

I came home and shoveled all the snow of the driveway, sidewalk and walkway. It took about 75 minutes and it was a work-out in itself. In the evening, I did 20 minutes on the Stairmaster.

On Sunday, I watched Seattle lose their final game of the season. I found it difficult to get motivated after the thrashing we got. In the evening, I managed to get on the treadmill and watch the Chargers butcher the Broncos. I had dinner with neighbors mentioned above. It was sweet of them to have cooked a couple of vegetable dishes specially for me. It felt a little awkward imposing on others with my restricted diet.

I have been consuming 1250 to 1350 calories, these 3 days. I just don’t feel hungry enough to have more.

I am glad the snow storm is done (at least for now). The rains are back and Seattle is back to normal! :-)

del.icio.us Tags: Hot Yoga,Seattle Snow

Week 3 - Days 1 to 4 - more snow/ice, less weight

First off, a quick update on my weight. I have lost 9.6 lbs, in the first 2 weeks. Yay!

I am expecting to lose 1% of my weight every week from now till  I reach 160 lbs. I am now below 180. I should be below 170 at week 8. The blue bar shows the target and the red bar, my actual progress.

   

The snow in Seattle has not let up. I got stuck in the snow today and had to be pushed by others to get myself moving again. I am unable to go to the gym or walks without some trouble. So, I am hoping that the rains return soon. Given the snow deposits, I expect that it will take 10 days for the snow to thaw.

On Monday, I had a good work-out. The stair machine was gruesome. I was struggling at level 5 and could barely do 20 minutes. I learnt a new ab exercise that gave me ab cramps in just 8 crunches. In strength training, the weights I am lifting are going up and I am able to do more repetitions than before. My heart rate is also low at same work-loads (compared to 2 week ago). So, definitely some improvement.

On Tuesday, I met Chelsea (the dietician). This is when I get my official weigh in. This week, I get to eat cheeses that are low in fat (less than 6 gm. of fat per oz. (1 oz. ~= 28.4 gm)). I can also eat Greek Yogurt which has more protein-to-carb ratio than regular yogurt.

My diet in a nut-shell: 1500 calories, 35-50g fat, 2-5 shakes, 4-6 servings of veggies, 5 servings of berries, 12-18 oz. of protein. I went to Whole Foods Market on my way home and the cheese dude (or fromager or cheese monger) helped me pick cheese that were low in fat. I got a Jalapeno Jack, Aged Irish Cheddar, some Laughing Cows and a few Babybels. The Babybels are not good - rest are yum! I can reduce my intake of the meat-like soy with these options.

In the evening, I focused on the Stair Master. I was on it for 35 minutes and keep my heart rate at about 155. I was pooped. I realized that I had climbed 95 floors! Empire State building has 102 floors and 1850 steps - that's Saturday's goal.

On Wednesday, I reached at 8:15 for my 8am appointment. The trainer said that it was ok given the snow. Phew! After a good work-out, I went for an eye check-up. All's well - no change. I watched a video on sleep and did not realize how important it is. Here's a video that should give you some perspective.

                              

Later in the evening, we went to a restaurant called Teapot to celebrate my wife's birthday. I was able to manage. I tasted everyone's orders but U ordered steamed beans with garlic sauce on the side. I might have consumed about 500 calories during dinner. I had planned for this - so I did not even reach 1400 calories on Wednesday.

On Thursday (Xmas and my wife's birthday), it snowed like crazy. No work out today. We went to a friend's house nearby and it was an adventure getting there. The snow is piled up and I wonder how I will make it to my training session tomorrow. I can't wait for the rains to return.

del.icio.us Tags: grrek yogurt,aged irish cheddar,laughing cow,sleep,apnea,seattle snow

Week 2 - Days 4 to 7 - Snow/Ice in Seattle

Not so long ago, I have eaten a Taco Bell Cheese Pizza (personal Pan), a chalupa and followed that up with a Starbucks whole-milk cappuccino for lunch. In the evening, I could eat that same thing again. That single meal is more than a 1,000 calories! Now, that I am a little more conscious, I feel I can spend lesser calories on all the meals of a day and be just as satiated. I guess all that was needed is some basic calorie counting. CalorieKing.com is a site that lists calories of foods by many ways (cuisine, restaurant, category...). It's probably easier to take their book along (see resources below).

Since Thursday, it has been snowing on and off. Since, it snows just a few days a year in Seattle, the city does not have a standing fleet of snow trucks. We rent the trucks from near and far when the snow comes. This makes economical sense - what do we do for 363 days with those snow trucks? Most highways and arterials are cleared but not the smaller streets. So, it is really tough to get out from your home to an arterial. Now, this makes it difficult to get out to the gym or even go for a week.

I rushed home on Wednesday evening owing to a burst pipe. That's when I stopped being amused about all the snow fear. We had it to take this seriously. We have just turned the valve off for now. Any advice on how to deal with pipes broken inside a non-insulated wall are welcome.

On Thursday, I did not venture out. I stayed home all day and did not even move about much. I was so tempted to eat more with nothing else to do at home. That's how I have programmed myself. Got nothing to do and it's cold outside - get something hot to eat. With some effort I avoided going over my  allotted 1500 calories. I had a low NEAT day. What's NEAT? See here.

On Friday, I could not drive in to the Pro Club from my house in Sammamish. I had to call my trainer can cancel our appointment. I felt pretty bad about this. I then realized that I still have membership at Columbia Fitness Club in Pine Lake. I went there and worked out (just elliptical). I attempted to swim but was too tired to even finish 2 laps. I felt better. Ate 1419 calories mostly due to Thursday's guilt.

On Saturday, I went for a walk to my friend's house with my wife. It must have been about 1 mile round trip. It was fun but definitely not a work-out. I consumed 1383 calories on Saturday. I started reading the calorie king book and was so overjoyed to see how few calories are there is some vegetables. Bitter Gourd, Mung Beans, Spinach, Cucumber, Broccoli and several others have less than 40 calories for 2 oz (that's about a full bowl). Wow! If you ever have a choice cook, some of these vegetables with very little oil - add tons of spice and you will be making a good choice.  Luckily for me, my wife Reva cooked up these and other healthy vegetables.

Today (Sunday), I worked out (again just stair climber and treadmill) for an hour. I wish I had gotten the Polar FS3 as my heart rate was not showing up on my watch - someone else's was. I shoveled the snow off half my driveway and that was quite some work. Once I came home, I watched Seattle Seahawks win again. It was touching to see Holmgren receive a fond farewell on the home finale. It was fitting that Favre and the snow were here as well. As of 9:30pm I have had 1229 calories, I might consume another 150 calories before sleeping.

del.icio.us Tags: Non exercise activity thermogenesis,NEAT,vegetables,calorie king,calories,Seattle Snow

Resources:

Week 2 – Days 1, 2 and 3

On Monday, I had a ton of work – so left home in icy weather (-5’C) at 5:30 am.  I got my work done so I could head to the gym at 8. I had a good work-out. Stuck to diet. I happened to swing by Starbucks and it felt really odd not getting anything. I thought I was such a huge coffee addict, but I have been off coffee for 5 days now and don’t really seem to miss it. I am not saying I am quitting coffee for good but it does not seem like a tough habit to kick.

Here’s are a couple of interesting videos. The first one talks about the importance of water (forgive the accent). The second one talks about caffeine. Any addiction is bad and if you are addicted to coffee – there is a recommendation to not be dependent on it. BTW, I quit coffee with no trouble and I am now coffee-free for 7 days.

       

On Tuesday, I met my dietician, Chelsea Bobcek. As always, she was pleasant, creative, resourceful and motivating. She appreciated me for sticking to my diet and being honest with the Roti Kanai incident. I am now allowed to eat vegetables like spinach, broccoli, carrots… but limited amounts. I was surprised to see that 1 small ladle scoop of cooked spinach is a serving. I can eat 2-3 servings of vegetables and lunch and same at dinner. I can cut out the shakes at this time. Of course, starchy vegetables like potatoes, peas, yams, some squashes are to be avoided.

Meal	Time	What I can eat
Breakfast	7 AM	Shake, 1/2 cup of berries, 1 tbsp. of peanut butter, 2tsp of high-lignan flax oil (Barlean's is a good brand), 2 multi-vitamins, 1 calcium tablet and 1 tbsp. of a fiber supplement
Snack	10 AM	Shake and 1/2 cup berries + (optional) add 1/2 cup of high-fiber raw/cooked vegetables
Lunch	1 PM	Shake (optional) and 1/2 cup berries, 28-42 gm. of protein (more about this later) + 1 fat serving (1 tsp oil or 10 peanuts or 3 almonds, 1 tsp of butter...) + 2-3 servings of vegetables
Eve. Snack	4 PM	Shake and 1/2 cup berries + (optional) add 1/2 cup of high-fiber raw/cooked vegetables
Dinner	7 PM	Shake (optional) and 1/2 cup berries, 28-42 gm. of protein + 1 fat serving + 2-3 servings of vegetables
Over the day	anytime	64 oz. or 1.8 liters of water Avoid caffeine.

On Tuesday, I had too much work and I was planning to work-out in the evening and that did not pan out. I am planning to avoid trying to work-out in the evenings. I had only 1400 calories on Monday and on Tuesday, I was too tired. Now, I am shooting for 1450 as my daily target – let’s see how that goes.

On Wednesday, I got a good work-out with my able trainer. It was fun.

del.icio.us Tags: meal planning,coffee,caffeine,water,best time to work-out

Week 1 – Days 5, 6 & 7

I have been sticking to the diet. I found a few burgers that seem more tolerable than others. Boca seems like a good compromise at 100 calories per serving and providing 14 grams of protein. I have been eating these with really hot chili peppers, ground pepper and ground cumin. Ever Wonder why chili peppers are hot? Talk of the Nation on NPR had a show on this very topic.

I don’t feel hungry – I am even able to reduce the calories consumed everyday without feeling hungry, as long as I am eating something every 3 to 4 hours.

On Friday, I worked out under the guidance of my able trainer.

On Saturday, I went for a 3.5 mile walk in Point Defiance Park with my uncle, aunt and my wife. Since the moon was at it closest to the earth in about 15 years, the high tides were really high. It was a really cold day but the waves crashing into the sea wall were so beautiful to see that we forgot how cold it was.

On Sunday, I got on the treadmill for an hour and watched the Seahawks win. (Finally!) Daler’s music helps me going at a good pace.

So things are going well. 2 more days and I can start adding some vegetables back – can’t wait to do that :)

del.icio.us Tags: chilli peppers,capsaicin,point defiance park,Seahawks

 

Week 1 - Days 3 and 4

Day 3 - Wednesday

I did not realize that it took so long to get my breakfast done. I was not used to all the measuring. I was about 5 minutes late for my appointment with the trainer. I climbed stairs (about 30 floors) for about 20 minutes, then treadmill for about 20 minutes. While I was doing this, my trainer was kind enough to take the cards from the Stretch deck and picked out a subset that would stretch all major muscle groups.

At the end, I did some strength training on those machines. Seemed a little strenuous but do-able. I did just 1 set of 15-20 reps on about 5 machines.

I am supposed to track every thing I eat, the amount of water I drink, the steps I take and the calories I burn. The corresponding professional reviews this.

You can use The Daily Plate to do the same. It's a FREE web-site and it has all the foods you can imagine already entered in it. I highly recommend it. You can also track your steps, exercises and water consumption on this site. I had used it for a month a few years ago and the site was good then - it has gotten much better now. Meal tracing web-sites rely a lot on content contributed by its users. It would be very difficult to find a better site that this one because this one has been around for about 5 years at least.

The shakes and berries are fine - they really fill me up. I was not hungry at all. Reva (my wife) cooked the soy proteins into an Indian style curry for lunch and they were ok (or so I thought). In the evening, I made some for dinner myself and the stuff I made was god awful!

I was so tired by the end of the day today that I slept early and actually skipped a meal. It's funny - I was full even in the morning, the next day.

Though I am technically allowed to have a cup of coffee, I skipped that as well - this tiredness could be attributed to coffee-withdrawal?

Day 4 - Thursday

Cooked lunch and dinner in the morning (Added tons of jalapenos and cilantro to mask the soy taste). This time, I used Morningstar's Vegan burgers (100 calories, 12g of protein). It was just bear-able.

Confession time: I happen to be the President of a Toastmaster's Club called Bellevue Talk-A-Lots. Our club had their annual Christmas luncheon today at Malay Satay Hut. I ate a piece of Roti Kanai (a small piece). I just found it too tough to resist. While other then enjoyed more appetizers and their Malaysian lunches, I had my berries and shake! I will chalk that up to a "newbie" mistake. I should have had my stomach full before I went in.

In the evening, I worked out for an hour. As repentance for my afternoon sins, I walked from my work-place to ProClub and back - it took me 32 minutes (total). It was cold - brrrr! I stepped in some muck while trying to take a short-cut in the dark. The elliptical is most fun with soggy shoes! Try that sometimes!

del.icio.us Tags: meal Planning,meal tracking,daily plate

Week 1 - Day 2 - Meet the dietician (Chelsea Bobcek)

It was a crazy day at work. I could not work out in the morning as planned, mainly because I slept too late. I am setting an alarm to remind me when I need to sleep. I did however get to work out in the evening. I stayed on the elliptical for 60 minutes. I was sweating. The machine said that I had burned 625 calories. My trainer says that this reading is not accurate and that I should not be worrying about the calories - just do the hour! It felt great to have accomplished an hour of exercise for the first time on the program.

In the afternoon, I met Chelsea Bobcek, my dietician.  She is a vegetarian like I am. She has asked me to follow the following regimen for this week:

Meal	Time	What I can eat
Breakfast	7 AM	Shake, 1/2 cup of berries, 1 tbsp. of peanut butter, 2tsp of high-lignan flax oil (Barlean's is a good brand), 2 multi-vitamins, 1 calcium tablet and 1 tbsp. of a fiber supplement
Snack	10 AM	Shake and 1/2 cup berries
Lunch	1 PM	Shake and 1/2 cup berries, 28-42 gm. of protein (more about this later) + 1 fat serving (1 tsp oil or 10 peanuts or 3 almonds, 1 tsp of butter...)
Eve. Snack	4 PM	Shake and 1/2 cup berries
Dinner	7 PM	Shake and 1/2 cup berries, 28-42 gm. of protein + 1 fat serving
Over the day	anytime	64 oz. or 1.8 liters of water

The shake I am getting is the Ultrameal from Metagenics that I already told you guys about. I am taking the flax oil to boost up my HDL count. Peanut butter ingredients should say nothing but peanuts. Rest seem logical.

The 28-42 gm of proteins at lunch and dinner are Soy products like Nutrela, Morningstar burgers Tofu OR protein from wheat, whey or mushrooms OR egg whites. I don't like these items as they seem like meat to me.

Chelsea was amazing and she suggested way I could cook these items so they would be more palatable. She also gave me a lot of tips on how I could substitute things smartly or blend things differently. Like everyone else at 20/20, Chelsea seemed to be genuinely interested in my well-being. There are rumors that I can eat vegetables next week. I just can't wait for next week.

I have to plan out my meal and parties/meetings should be thought of, so I don't starve. I have to eat about every 3 hours. I am supposed to consume about 1500 calories a day - 40% from protein, 40% from carbohydrates and 20% from fat. I already have a scale and need to get a set of measuring spoons and cups. They are serious when they things like 1/2 cup. They mean it!

Good news is that I could pig out today and start the diet tomorrow or day-after. I have decided to start the diet changes on Wednesday.

After indulging in sinful food, I went to Whole Foods to buy some ingredients for my meals.

del.icio.us Tags: Meal Planning,Soy,Morningstar,flax oil,high-lignan,calories,diet,berries

   

Week 1 - Day 1 - First day with trainer

I met my trainer today. She has been doing this for over 15 years. Most of today was spent on rules and getting to know my goals. I have already shared my goals in this post. The rules essentially boil down to 2 things: honesty and punctuality. I plan to be on time and not lie in the health tracker (an on-line program).

I had decided to line my vacation up with that of the trainer’s. I will be taking a break from Christmas to the New Year from the formal coaching (no break from working out or getting off the diet). She gave me a quick tour of the facilities and I was confused. I took a map on my way out, which helped. ProClub is HUGE! She also told me that I get a free 10-session pass to an instructor led program (like cardio or spinning (Spinning is riding the stationery bike).

I did 15 minutes of cardio at level 5. It seemed moderate for me. My heart rate monitor works. It did not convey readings to the machine though (will debug that later). My pulse was at 140-150 during the time.

At the end of work-out, I watched an introductory video on 20/20. It was motivational. I am supposed to throw out junk food. Not sure – how my wife is going to take to that? :) I am going to have to avoid parties which have food festivals associated with them.

I will be meeting the dietician tomorrow and have to work-out (cardio) for 60 minutes.

Check out this article on MSN Health or this video below for some motivation of your own.

del.icio.us Tags: motivation,proclub

Sixth and last Preparation Step before the drill begins

Yesterday (Friday), I got at 4:30am as I had a presentation to work on and I had a doctor's appointment at 6:30am. This doctor's appointment was a lot different from any others I have ever had. Though my regular doctor is a really nice person, this Doctor (Dr. Perkins) was just super nice. He was genuinely interested in my well-being. On average, doctors probably spend 20-30 minutes on a patient. Dr. Perkins seemed to have spend quite some time looking through the results of all the previous tests before meeting me.

Blood pressure: My blood pressure was 100/71 which is pretty good. My mother and sister have lower blood pressure as well, though my dad has slightly elevated BP. Goal is to keep it here for life. I am supposed to avoid excess salt, avoid fats and work out to achieve this.

Blood Chemistries: My total cholesterol was 173 which is good. But, HDL is 34 a little less than the minimum expected. I need to boost HDL to 50. Triglycerides were sitting pretty at 118. LDL was 115 - could be better if they were < 100. Glucose was normal at 93. Low-fat balanced diet, reducing body weight and physical activity will help.

Cancer: My risk of various cancers are low. Eating cabbage family veggies, high fiber foods, foods high in vitamins A & C, healthy weight will help keep the risks low.

Diabetes: I have mild risk of diabetes because uncles from my father's and mother's side have Type II diabetes. Controlling weight should help.

Stress and Depression: I scored low on both of these (which is good). These were based on a questionnaire I had filled out at the very beginning. Sleep (7 or 8 hours), diet, exercise, time management, a sense of humor, learning to say no and learning to relax are tips to be aware of.

Nutrition: I scored "Fair" and have quite some room for improvement in this area. Lots of tips here. I am sure you have heard them all. I am sure that when I meet my dietician - these will be re-iterated. I will cover each in detail the.

Safety: I scored average on this test. Emergency preparedness was pointed out as the biggest area of improvement. I was shocked to hear that more people are injured by smoke inhalation than by other injuries, when there is a volcano!

Prevention: I scored average here. Tips include ensuring I get a medical check-up every year. Ensure that one gets testicular, rectal and prostrate tests annually as well.

Cardiovascular: The maximum oxygen consumption (ml/kg-min) during the treadmill test was 38 which is poor. 13 out of 20 males in my age range would have done better. I am sure I will get tons of cardio exercises.

Bicep Strength: was poor at 46 lbs. I need to be do some strength training exercises as well.

Flexibility: As I mentioned before, I am not flexible at all. In the Sit and Reach test - I was able to move on 6.3 in. I need to stretch. I have a card deck on stretching which I will be opening up today :)

Body age: My body age is 10-15 years more than my chronological age and the doctor promised me that it would 10-15 years lesser at the end of the program.

After looking at my family's health history, the doctor had come to some of the above conclusions. I was so impressed that he had all of their health profiles in memory. I could reduce Arthritis risk by taking Omega-3 capsules twice a day and in general take a multi-vitamin a day.

BMI seems to be a very rough guide. Come to think of a high-jumper and a line-backer are measured on the same scale. It just does not make sense now. I am a stocky person. So, instead of shooting for the standard 23-25 BMI range, I am going for something like 27. My weight goal is 160 lbs (which is how much I weighed at 21). It is funny that the weight loss seems more like a side-effect to good health than a goal in itself.

I meet this really nice person (also happens to be the doctor), every 5 weeks from now on. I am pigging out this week on foods I will have to avoid starting next week.

del.icio.us Tags: cardio,body age,cancer,stretching,blood pressure,LDL,HDL,triglycerides,bicep strength,stress,depression,flexibility

Resources:

 

Fifth step - More paper work, payment and initial assessment

I had to drink 64 oz of water and fast the night one more time in preparation for today's tests.

I went in @ 7:30am. First, I signed my life away to the program :). There was a liability waiver, intent to comply and other forms. Then, I paid my portion which was $1800. MS and Premera are going to pay the remaining $6000, provided I go through the program faithfully and promptly. I can't be late to any of my appointments or there are penalties. Also, I swore to limit caffeine and alcohol intake - whoa! that was hard :)

All the paper work (detailed online surveys) I had submitted before had been reviewed (How nice!) and they had some questions that needed more clarification.

Then, the health assessment: My blood pressure was 100/71. They measured my body fat by actually connecting electrodes to my hand and leg (bio electrical impedance analysis). My body fat percentage is 25.4% of my body mass which is 186 lbs (with clothes & shoes). I am at the border between obese and over-weight and they suggest that I drop at least 5% of my body fat during the program. A weight loss of about 20 lbs would be a side effect. They took a face-shot and a full-size picture of me for their before and after album? :). Then, with a measuring tape - I got measured. I am looking to lose an inch around my neck :) Then, they put me on a treadmill with a heart rate monitor (a Polar) and checked my efficiency (not sure how this works). Anyway, they got my rate up to 155 in about 10 minutes by make me walk fast on a steep incline. My recovery time was short (time for heart rate to return to normal). A strength test for my biceps followed and I was able to lift 46 lbs. And finally, there was flexibility test where you try to touch your toes while you are sitting with your legs stretched. I definitely flunked the flexibility test - I barely could move a few inches towards my toes.

A personal trainer called Mila took me through the process and she was just amazing. Very efficient and lots of energy. She sent me off with a pedometer (an Omron Aerobic) and water bottle. I am supposed to walk at least 5,000 steps (not counting exercise) and drink 3 bottles of water (about 72 oz or about 2 liters). I got a temporary card so I can now enjoy the ProClub.

Next appointment is with a doctor on Friday and then Monday is when the program begins.

PS: I have been eating all my favorite foods in preparation to the deprival that is to ensue :) It was super-hot chilli bhajji's yesterday.

del.icio.us Tags: body fat percentage,flexibility,bicep strength,omron aerobic,pedometer

Resources:

Fourth Step - A psychotherapist !

It was a not-so-great weekend. The Mumbai terror attacks made me furious. Then, I remembered a book I had read called "The Buddha and the terrorist" (link below). Violence does not solve anything. Violence in response to violence does not solve anything either. I would highly recommend this book. It will put constraints on the possible solutions to terrorism. The author "Satish Kumar", is someone I truly respect. I have heard him speak (not in person). He believes in a life that replenishes the soil, soul and the society. Soil replenishment is the seed of the "Green movement". After you read some of the his works, you will see that Soil replenishment is not the end.

I spent Sunday at work. It was nice and peaceful and I had a productive day. I had a work-out serving food at the Hindu temple near my house. I weighed myself this morning and I was 183.6 lbs (that puts my BMI @ 31.5). I seemed to have a lost a few pounds since I started this blog, and haven't done anything yet.

As part of the 20/20 program, one has to meet with a psychotherapist every 45 days or so. Relationships, emotions, work-life balance, prior weight loss failures and stress can be contributors to not being successful in managing weight. I was quite sure that I did not have any emotional problems walking in. But wait!

I discovered that I lead a pretty stressful life. I eat lunch alone many days. This could be contributing to my not getting recognized at work. Hmmm... The psychotherapist (Bill Cooper, MSW, LICSW) I met was a nice person. He himself had lost weight on the 20/20 program. We talked about the following areas:

• My goals/reason for joining 20/20
• Work
• Work-life balance
• Domestic life (marriage)
• Sleep
• Food/Alcohol habits, portion sizes
• Exercise/Activities...

I guess the session was a success when the patient feels like he has had a casual conversation with an acquaintance. Here's a link to his office. I will be meeting him again at the end of this month. I learned that there is a field of science called bioethics - he recommended a book on the subject. He mentioned in reaction to my considering giving up on dairy products.

Disclaimer: This program (not only this session) seems to be highly customized and tailored to the individual. So, take my blog with a bucket of salt. What works for me - might not work for you.

del.icio.us Tags: phychotherapist,emotion,stress,eating disorders,terrorism,Buddha,Bill Cooper,mumbai

Resources:

     

Shakes

As part of the program, you are weaned off of real food for a week and then slowly introduced back to it. During the first week, I will be consuming meal replacement shakes.

I looked at the ingredients of the 20/20 shakes and compared to those that Metagenics offers and found that the Metagenics ones were more potent. (I am not yet sure if that's ok or not). The ones I am looking at are UltraMeal® Plus Medical Food and UltraMeal® WHEY. These shakes have a lot of goodness in them and your body will be fine with just having them as meals.

I would like to give a shout-out to my wife who participated in the formulation and creation of the above mentioned products. Isn't that wonderful! You go looking for a product and the best one is made by your own wife!

Happy Thanksgiving! Thanks for visiting!

del.icio.us Tags: Metagenics,ultrameal,meal replacement,protein shakes,vitamins

Resources:

 

Fourth Step - Buy HRM and Food Scale

Heart Rate monitor: Apparently, during your work-out, it is very important to maintain the correct heart rate. A heart rate monitor typically is a watch. It listens to signals from a chest strap. I was shocked to see HRMs from $30 to $500. After checking a few out at the club and at REI. I decided to get a very basic Polar FS1. Timex was a close second but a lot more people were vouching for the Polar and so I decided to get it.

Food Scale: From December 9th, I will be weighing the food I eat. There are 2 main choices, analog or digital. I chose digital. Escali Primo had good reviews so I decided to go with that.

I found a Thanksgiving Sale on sears.com and purchased both items for about $70 + tax + shipping (about $80). I hear that my items are already shipped.

I don't plan to invest in special clothes for the gym. I will just wear the shorts and T-Shirts, I already have. Old == comfortable - no?

del.icio.us Tags: Polar,FS1,Heart rate monitor,HRM,Food scale,Escali

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Third Step - Blood Lipid Panel Test

I have been drinking more than 64 oz (about 1.8 liters) of water for the last 2 days. I fasted last night and went in for my blood draw this morning. It took all of 5 minutes.

I will post my results when I get them. Anyway, here are some links about blood lipids. Link 1, Link 2 and Link 3. Approximately, Lipids are organic fats that are not soluble in water. They have a lots of important roles including energy storage and signaling. Once you understand the meaning, you will understand other words based on the Greek "lipos" (which means fat), like liposuction, Lipitor, lipectomy, lipemic...

Did you know there is a blog on lipids - here.

del.icio.us Tags: blood,lipids

Second Step - Paper work and prep

I had to get a medical check-up and fasting blood test. All's well - it's just my weight that's high.

The folks that work at 20/20 seem super professional. They followed up with me promptly. I had to get some paper work  done. I did my part and sent it to my doctor (Dr. Justin Osborn). He is a great doctor and has always been urging me to shed some pounds. If you are looking for a PCP, he is a great choice.

My doctor faxed it in to the insurance company and to ProClub. Premera reviewed my paperwork and turned it around quickly to ProClub.

ProClub called me (after they got all the clearances) to schedule a bunch of tests and appointments. There were a total of 8 things to be scheduled and we got it done in about 15 minutes. Super efficient, I should say.

I will post one entry per appointment, so you get a good idea of what each appointment was for.

I am out looking for a heart rate monitor, which I been asked to purchase. The Polar FS1 or the Timex one are contenders. I have heart that a heart rate monitor is a must have for someone who intends to lose weight.

I also need to purchase a food scale, to weigh my food. Apparently, this is also a must.

Luckily Black Friday is upon us and I might be able to get a good deal.

del.icio.us Tags: Heart Rate monitor,Food Scale,20/20. 20 20,ProClub,Justin Osborn

First Step - Introduction to 20/20

My employer (Microsoft) and insurance provider (Premera) support a variety of weight management programs. Employees with a BMI of more than 30 can enroll and those with lesser BMI (Body Mass Index) can enroll provided they have some health risks (Diabetes, high Blood Pressure, high Cholesterol...).

I am 5'4'' and weigh close to 190 lbs. That puts my BMI at 32.6. I used this BMI Calculator. Anyone with a BMI over 30, is considered obese.

I decided to go with ProClub's 20/20 Lifestyles program. A few of my friend's had joined the program a few years ago and 75% of them have kept the weight off for about 3 years now.

I decided to go with the 12 week program. The main reason for not going for the 16 or 20 week program was just my out of pocket expenses. For the 12 week program, I would have to shell out $1800 and for the 16 week program, I would have to shell out $3245. Thankfully, my employer and insurance pick up the remaining costs which come to more than $6000.

I am sure that a few thousands spent now in getting me to better health will pay off handsomely during the course of life.

I attended their free seminar and was very impressed by the talk given by a cardiovascular surgeon.

I filled out some paper work and that was the first step.

del.icio.us Tags: ProClub,20 20,20/20,20/20 Lifestyles

How it started

During the spring of 2008, I felt that my life was going nowhere and I had no time to stop, think and take my life somewhere. I realized that how I spend my time is really the most important thing I control. It was evident that I had to really identify my governing values, before I could embark in any meaningful prioritization of my time. (In hindsight, this makes sense, you have to decide what's good of time and what's not and your values guide that decision).

I somehow managed to spend time over a couple of months to arrive at my governing values. The process of arriving at this list of values involved reading a lot of books ("Now, Discover Your strengths", "Time Management from the Inside Out"), discussions with my relatives, attending a Franklin Covey class called "Focus" and a whole lot of introspection. These were the values I arrived at:

• Structure
• Connection with Family and Friends
• Meaningful work
• Physical Fitness and Appearance
• Spiritual Development
• Penchant for Learning
• Financial Comfort
• Relaxation

In general, my life took a turn to the better after I identified my values. I have used Franklin Covey's planner on and off (BTW, their software is terrible). I regularly use my white board to align my work and time to my values.

Each of these phrases in my list of values, can mean different things to different people. So, I wrote down some clarifying statements (also recommended by Covey). For me, "Physical Fitness and Appearance" meant the following:

• I have a decent BMI.
• I eat right.
• I have increased stamina and strength.
• I attend to my medical needs in time.
• I look and behave in a presentable manner.
• I wear contact lenses.

I was focused more on other values till recently. A wedding in the family and my parents visiting me kept me occupied during fall. During summer, I was diagnosed with severe sleep apnea. I tried the CPAP machine and hated it. I am using a dental device and it seems to be helping. I am hoping that losing some serious weight will fix this for good. That was like the proverbial last straw that broke this camel's back.

This is how my weight loss journey started...

del.icio.us Tags: Now,Discover your strengths,Strength Finder,Priorities,Focus,Time Management

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