Chuck’s Home World

Diet and Pains

Finally made it back to see Dr. Dua regarding my weight management. I had another body scan and it did show I’ve gained a bit of muscle mass, however not very much and that I’ve gained some fat too. Most of it is in my “trunk” and that’s where I need to start focusing. We’ve switched up the diet and exercise routines a bit to hopefully start dropping more of the fat.  I’ll be doing a full body workout once per week and at least 45 minutes of cardio 4 times per week. I see him in about 6 weeks to see how we’re doing.  I’m going to be heading to Seattle in a few weeks and I want to try and drop as much weight as I can before then.

My right shoulder has been bothering me for a few weeks (about 3 months now) and so I finally worked with Dr. Dua to have that checked out. He prescribed an anti-inflammatory and muscle relaxer. I’m taking the “Aleve” twice a day and the muscle relaxer only at night. I need my head clear for working during the day.  You’re not suppose to take aspirin when you take the anti-inflammatory so I’ve halted my daily 81mg of aspirin.

I’ve been working on a Summary report for my health status – mostly to make it easier for me and the doctor to review my nutrition and exercising routines. I’m pretty happy with it for now, but I’m sure I can make some improvements. I need to see if I can disconnect the “live” connection to my home server and just publish static pages. That will allow the pages to load much faster than having to read in from several servers. I’ll work on it a bit at a time until I’m finished.

New HDMI Switch

I’ve picked up a new HDMI switch to take over the role of a component cable switch for my living room.  I’m thinking of installing it today, but I’ve had it for a couple of weeks. It will take some time because I need to pull everything apart and hook it all up, and then reprogram the remote control. I need to make sure I have enough HDMI cables too. Before I pull everything apart, I’ll make a plan so can order the cables if I need any.

Earthquake in Maryland

There was a 3.6 earthquake with an epicenter not too far away. My area didn’t really feel anything, but many people at work did feel it. I may have, but I was sleeping at the time it happened and it wasn’t enough to even wake me up. Many people don’t realize that we’re in an area that has many quakes, it’s just that most of them are so small that we don’t feel them.

It’s been a while since I’ve written anything directly into this blog. With Facebook and Twitter, I don’t feel I need to elaborate so often. But when I look at my web site, I feel it’s not being kept up to date so I must write a few things in more detail that what’s been posted via the social networks.

Work – We received a new video of the state of the company as of the 11th period in a fiscal year. Things are looking great and we’ll be getting our 10% back along with salaries being returned to pre-10%-cut days. That’s good news all around. We should be getting another video to talk about this in more detail this week but I won’t post any more about it.

This past weekend was pretty restful for me. I didn’t make it to the gym like I should have, but I was having some pains in my right foot that I wanted to be careful. I’m continuing to have pains in my right shoulder, but so far it hasn’t really interfered with my workouts. As of tomorrow it will have been a week since my last workout in the gym. I’ll see how the arm feels. The foot pain has gone so I’ll have no excuse.

I’m supposed to go to Fogo de Chão, a Brazillian Steakhouse in Baltimore tonight. I’m pretty sure I’ll make it, but I’m not sure it will be worth the calories and late night. The reservation is 8PM which is about my bedtime!

This past week and this week we’re meeting with the BIRD team. BIRD stands for Business Integration Research & Development (I think) – it’s the team of German’s that are currently seeing how we do things here in the Americas compared to what is done in Europe. Last week I hung out with the Sales team because I have various applications that need to be able to interface with the SAP, the system the German’s use.  In some cases, it may be possible that there is something in SAP that handles our needs for some applications, but we’re pretty sure there are some of our applications that will not be handled by anything SAP has to offer.  I suspect this is going to be a late night week.

I’m still loving my HTC Incredible, but there are some issues that need to be ironed out. For some reason (unknown to me, but apparently widespread) the phone reboots. I’ve seen it reboot several times in one day, and then it may go for a few days without rebooting.  Posts on various Android forums indicate this is known issue. I’m hoping it will be resolved with an update. So far it hasn’t rebooted during a conversation or anything.

The only other issue I have is that the battery doesn’t last for very long. I know I can get more out of it, if I cut off some services, but I like having the weather updated.  I guess I just need to try and remember to plug it in a night. At least I can charge it almost anywhere I go… got the car charger, and the computer cable. Fortunately it uses the same connector and chargers as my Storm did.

Speaking of the Storm, I hate it. I have to use the one for work sometimes and it’s the worse phone in the world!

Well, I’ve ranted and spent more time writing today than I had planned. I’ve got to go and get ready for work. I’ll try not to wait so long before I post again. You can follow my occasional posts at Twitter and become my friend on Facebook if you’d like.

This is my first post using my HTC Droid Incredible Android phone. Not sure how I like typing on it though. Better by 1000 than my blackberry storm.

This final paragraph was posted as a speech to text function of the android phone.

(The above was posted from the phone, the rest from my computer.)

Overall I’m falling in love with this phone. It’s really fast and there are a ton of cool apps (that I’ll continue to explore and find).  My only problem with it right now is that I have very few bars in my house and it seems to switch between 3G and EVDO.

Visit the HTC Droid Incredible page to find out more details on this spectacular smart phone.

Now onto the other note… I’m off today to visit with my friends Jean and Kenny. It’s been a while and I’m looking forward to seeing them again. Normally I’d go on a Saturday, but because we’re off for the Memorial Day holiday tomorrow, we’re meeting up today.

Many people don’t realize it, but your body burns calories all the time. When you eat, your body must burn calories to get the energy and nutrients from the food you’ve eaten. Eating every three hours or so keeps your body’s furnace going. If you don’t eat and your stomach goes empty, your furnace goes into stand by mode and your burn fewer calories. Depending on your calorie budget, you should eat about 100 – 300 calories between meals… roughly every three hours or so. Make them good calories though, not a couple of doughnuts, but an apple and some nuts (or other healthy snack).

If you think you’re going to lose weight by not eating, think again. Sure you can starve yourself and sure you may lose weight, but you’ll be suffering and you may gain more weight when you start eating again.

You see your body recognizes when there is a lack of food and so it slows down your calorie burning. Plus keep in mind that your body uses calories to process the foods you eat, so if you eat more often, you’ll burn more calories. The trick here is to make sure you eat the right kind and amount. Proteins take longer to process and you’ll feel fuller longer than say a glazed doughnut (or six).

To keep your system going, you should eat every three hours or so. A good breakfast mixed with complex carbs (whole wheat bread or oatmeal) along with some fresh or dried fruit. Then in about 3 hours, eat a small snack of nuts, granola or carrots. Just try to limit the morning snack to about 100 – 300 calories. Then have a decent high protein lunch. Mid-afternoon (three hours after lunch) have another 100-300 calorie snack, followed by a well balanced meal for supper.

If you’re trying to control your calorie intake, you should not drink your calories. Avoid sodas and sweetened teas and other drinks. Water is your best best, or if you must, use an artificial sweetener such as Splenda. You can have 3 or 4 apples for the same amount of calories (or less) than having a regular 20 oz soda!

Instead of drinking a glass of orange juice, eat an orange. Instead of apple juice, eat an apple. You get so much more out of the fruit than just the juice.

Walk more. It’s easy. Here are some ideas to increase your daily steps.

• Park your car further away when you go shopping. You don’t have to park at the very end of the parking lot, but the more distance between your car and the store’s doors is better!
• Return the cart to the inside of the store instead of the outside. Don’t just drop it off at the closest cart drop.
• Don’t try to make the fewest trips from your car to the house when toting groceries in. Make more trips!
• Take the stairs when you can. If you live on the 20th floor, I understand not taking the stairs, but if you live just one flight up and can handle walking stairs, then do it!
• If you work in an office building like me, try to walk around the place at least once per hour. Drink more water so you have to go to the bathroom more often and go to the bathrooms farthest away.

Do you have any more ideas on how to get more steps in? If you take less than 5,000 steps per day, you’re considered sedentary. Ideally you should be walking at least 10,000 steps per day (though I don’t always make that either).

How Can You Adjust What You Eat and Do Unless You Know It?

You need to know what you’re currently doing so you can know what you may need to change.  Even without starting a “diet” you can record what you eat (at least calories, fat, protein and carbohydrates. Knowing how many calories per serving is great, but you need to pay attention to the amount of servings you consume too.

Recording What you Eat

The only way you’re going to know what you eat is to write it all down. I mean every bit of it. It does take some discipline but you must do it. A simple piece of paper or a journal. No need to go out and by a food log book. Just a simple spiral bound one will do.  If you cook a lot, you may need some help in figuring it out. If you eat a lot of packaged food, use the nutritional information on that. Above all, you can use the internet to figure out how much you’re eating. I use Diet Pro 2005 (Google for it).

Create a column for the food, amount of protein, fats, carbs and calories.  And if you eat a package of food that contains more than a single serving – calculate it out to what you’ve eaten!

FF: Did you know that the Nutritional information on packages can err from 2% to  25%?

Recording What you Do

Besides know what you eat, you need to know how you are burning energy. One quick way is to get a pedometer and record the daily steps it shows. There are some really good ones out there that will allow you to record things onto a computer. Of course, just record the activities, even if you don’t know how much calories they’re using up. For example, if you take a 30 minutes walk, write that down.  Use your food journal to record activities too. Later, you may discover that walking a steady pace of 3.5 MPH for 30 minutes can burn 250 calories or more.

Try to be as fit as you can be, regardless of your diet. When starting off, the first thing you need to do is get fit. If you’re 5 pounds overweight or 150. Start exercising and get those muscles working. Start small and work your way up. If you lose your breath walking 150 feet, then you should walk 300 feet extra every day. The 600 and keep going. In a few week’s time you’ll be walking miles.

Of course you may need to check with your doctor to find out what kinds of exercising you may be able to do.

I’ve learned quite a bit over the last couple of years, and I continue to learn more as my fitness journey continues. I’ll be posting a few Diet Quick Tips in the coming days. Some of them are things that I’ve read about or heard in an educational seminar or other resource (such as a book).

Many of them are really just common sense that many of use choose to ignore. Before doing any of the suggestions, make sure you know the condition of your body and if possible check with your doctor to make sure you can do what I suggest.

Getting into a WT Routine is tough. The more I do it, the easier it is, but for now its tough getting back into that every other day routine. Today, my muscles are sore from yesterday’s workout.

I’ve been back to the gym for three visits as of this entry. The first visit was not the best, but I was sore for a few days after. This past Saturday, I started my new “plan” and will be going three times per week as instructed by the doctor. I went yesterday and I’ll go again tomorrow. I like going in on Saturday’s but I guess it really doesn’t matter which days I go in – as long as I get there before many other people do.

I picked up a new software package called “Private Coach 2″ and am slowly getting to know it. It’s not the best interface, but there are a lot of features.  Support has been great with Martin Menzel, but I have a feeling it’s another small company like Radium Technologies (who develop Diet Pro 2005).  As with Diet Pro there is a lack of updates (due to a single developer who is working on many projects) and so its going to be a while (2011) by the time a new version comes out. Private Coach 2′s is built using Java and there are some missing “Windows” features and feelings. I really hope that evolves overtime and gets better.

On the work front, I’m still keeping very busy with more and more work coming my way. Overall it’s still enjoyable, but there are times where I just can’t seem to focus on any one thing. I need to watch out for that and make sure I’m not starting to burn out.  Yesterday I seemed to make several mistakes – the first one was when I fixed something and applied other changes before I meant to – and then had to scramble to run utilities to insert missing data for the new structures. It would have been better had I taken some precautionary steps to prevent it, but it is what it is.

Today was another early morning; Lacie decided that around 1:30 AM was the time to start bothering me. I was able to put her off until about 2:30 AM and then finally gave up. I went to bed too early last night and today I’m going to pay for it. I guess I’ll have to keep the caffeine levels high to make it through the day.

I need to drop my cardio to only 2 times per week and start weight training again. My body fat is 32% and even though I’ve lost a good bit of weight (down to 216 from 280), the amount of muscle has been dropping steady. I lost about 30 pounds of muscle since September (with some amount of error in figuring). But even at 10% error rate that is too much. I need to have at least 150 lbs of muscle/bone instead of the 132 lbs muscle/bone I have as of last week. Gonna start hitting the gym and focusing on muscle mass increases – starting tonight!

Instructions from Dr. Dua are:

• Weight training 3 times per week
• Cardio 2 times per week
  • 1800 calories per day:
  • 200 grams of carbs
  • 150 grams of protein
  • 45 – 50 grams of good fat (omega 3′s)

All the blood work looks good. The cholesterol numbers were up a little, but still only 159 (up from 140 last time). My vitamin D levels are now 40 compared to 22 last time. I want to raise it a bit more (to around 50) but I’m above the 32 minimum that it should be. All the other stuff looks really good too.

Body scan shows that my legs are the leanest of my body with my left leg not quite as lean as my right. That makes a bit of sense because of my back issues affecting my left leg. My left arm is too more fatty than my right, but I am right handed. Of course my trunk is the worse part with the most percentage of fat, but that is expected.  And we didn’t even bother looking at the bone density, which was perfectly fine. I have good strong dense bones!

My head weighs over 12 pounds, based on the body scan.