From a TYP post I made.
I just checked my weight at the end of my fourth week since my change in eating habits. I have lost 10 pounds in the last month, and am down to 236.3. I am 6' 2 1/2" tall, [age 74 this month] which means this is a 29.9 BMI for me. At 246.5, I was a 31.5BMI, "stage one obese." Now I am on the high end of "overweight." My goal is "under 25BMI and a 40" waist." Which means I need to get down to 195lbs. At the one and one half to two pounds a week I am able to lose, it will take me four to six months to reach my goal. My waist was about 50" when I started, and is now down to 48", a loss of 2".
To achieve this, I have permanently switched to a modified "South Beach" diet, consisting mainly of "Greens, beans, and oatmeal." The only meat I eat is the pound of ground turkey I use every week to make chili. No more wheat, corn or refined sugar. I start off with oatmeal every morning, then either a veggie stew or chili for the other two meals. A large salad with a can of tuna every other day replaces one of those two meals. I make up the Ratatouille and Chili once a week and store it in the fridge. Nuts when I need a snack. Plus a couple of smoothies a day. Made with 1% milk and strawberries for one, with a scoop of Soy Protein powder in it. The other frozen berries and 1% milk. Splenda for a sweetener. When I hit my goal, I will add a few things. It's easier for me than some, because I live alone and never eat out. My exercise is vigorous dancing three times a week for three hours. I am an expert at swing, and the ladies won't let me sit much. Can't walk any distance as my back will tighten up. But it smooths out when I dance. Must be the added adrenalin. A gym is out at the moment, so this is the only exercise I can get.
My drugs and supplements now are:
Allopurinal and Furosemide for Gout and swollen feet. [under control]
Atenolol and Lisinopril for BP. [I am holding steady at 120/75]
20mg of Simvastatin
1000mg of Slo-Niacin
3240mg of Omega 3 from Fish Oil
6000IU Vitamin D [last test was 80]
1000mg Vitamin C
Multivitamin
81mg Aspirin
250mg Magnesium
50mg DHEA
8000mg L-Arginine
3 tablespoons of ground Flax seed.
3 tablespoons of oat bran
What set me off on this journey was a 330 Heart scan score last year. My Lipid panel was in "normal limits" in 2006, 34 HDL, 88 Trig and 112 LDL. Next check in 2007, after I added the Fish oil and Vitamin D, had it at 36HDL, 91 Trig and 67 LDL. I am due for another panel this November. By that time, I hope to have things lined up better at Kaiser and one way or the other, I will get another Heart Scan and get a Lipoprotein analysis done. As Dr Davis pointed out, my Lipids lead to a suspicion that I have high number of small LDL.
In any case, I think I am following almost all of the TYP advice. I don't know what more I can do at this point. I have no symptoms and my doctor never thought I had any arterial plaque before I ordered the heart scan. I think the average Cardiologist would tell me to "go home and be happy." My only question at the moment is; with my LDL in the 60's, should I stop the statin? Any advice on this and my other BG will be welcomed. |
