My health journey as a patient tracking obesity and diabetes part 4

Documentation takes time and patients, and it’s not imperative, but you might find it useful. I’m a documenter. I like to be able to track what’s going on, so I can go back later, and see what worked and what didn’t. Documentation saves me time when dealing with food. I don’t have to continually go on the internet and look up calorie counts or protein content. I make a list of my favorite foods and I can refer to it whenever I need to. Below are some examples of my documentation.

# Food Amount Protein Calories
1 Beer (Coores Light ) 12 Oz. Can 0.7 102
2 Bread: Toast & Butter 1 Slice 2.6 240
3 Bread: White Toast w/ Butter 1 Slice 2.6 89
4 Bread: Whole Wheat Bread (Vermont – Soft ) 1 Slice 4 90
5 Cereal: (Kelloggs All Bran) 1/2 Cup 4 120
6 Cereal: (Kelloggs – dry Special K Protein) 3/4 Cup 10 120
7 Cereal: Cream of Wheat (B&J Foods Instant ) 1 Pack 2 130
8 Cereal: Cream of Wheat (Farina ) 3 Tbsp (dry) 4 170
10 Cereal: Oatmeal (Instant – Quaker) 1 Pack 4 160
11 Cereal: Toasted Oats Cereal (Shop Rite) 1 Cup 3 140
12 Cheese Block (Shop Rite Colby ) 1″ 6 110
13 Cheese Block (Shop Rite Monterey Jalapeno) 1″ 7 100
14 Cheese: Heluva Good Extra Sharp Block 1 oz. 7 110
15 Cheese: Philadelphia Creamed 2 Tbsps 2 80
 

Brand

Food Calories Proteins
Smart Ones Angel Hair Marinara 220 8
Breakfast Quesadilla 230 12
Broccoli & Chedder Roasted Potatoes 220 9
English Muffin Sanwich (Turkey Sausage) 230 14
Home Style Beef Pot Roast 190 16
Home Style Turkey Breast w/ Stuffing 260 14
Lasagna Bake w/ Meat Sauce 250 12

 

It takes time to do this. I use a computer that runs Microsoft Excel and Microsoft Word. At a glance I know exactly what I’m doing. I don’t have to go through a long preparation just to eat my dinner. I also document Everything I eat, the number of steps I take each day, my blood pressure and pulse twice a day. One of the pluses of eating right and exercising is that your doctor may be able to get you off some of the medication you now take. That saves money and aggravation. I have been doctoring for years for high blood pressure and Diabetes, so I take my blood pressure twice a day to be sure I’m not getting myself into trouble as I cut back on my medication. A sample of that documentation shows below.

 

Date Weight B/P Pulse Steps = 5754 Calories
11/13/14 230.2
Time Protein Intake
1 8:00 24.5 129/77 85 Oatmeal (160) + Banana (105) + Suppliment (100) 365
2 12:00 30 Suppliment 2 160
3 14:30 Nothing
4 17:00 17.4 147/88 75 Pea Soup 350
5 19:30 3.5 (2) Slim Jims 80
6 21:30 9.2 (5) Peanut Butter Crackers 240
Total 84.6 Total 1195

 

I weigh myself every day. If you are 5’ 5” tall and weigh 300 lbs, you need to lose weight. As you get down to the weight you should be, you will see more and more that weight is now just a number. I don’t change that much from day to day now. You can be 350 pounds and be fat or 350 pounds and be muscular. Muscle is heavier than fat. From the chart above I know from day to day if I have met my goals.

Below is a sample of my exercise documentation. From it, I can see when I increased weight, or how far I biked. I addition, I give my doctor a copy of all my documentation every time I see him. From his copy he can see at a glance what I have been doing and he can offer suggestions for improvement. I don’t have to try to remember what happened when, and what the circumstances were.

Date Wednesday, November 05, 2014
# Exercise Time Weight Sets Distance
1 Stationary Bike 1/2 hour 8.5
2 Abdominal Crunch 100 lbs. 3
3 Bicep Curl 55 lbs. 3
4 Tricep Extension 55 lbs. 3
5 Shoulder Press 40 lbs. 3
6 Chest Press 70 lbs. 3
7 Seated Row 70 ibs. 3
8 Fixed Pull Down 100 lbs. 3
9 Abdominal 120 lbs. 3
10 Back Extension 120 lbs. 3
11 Torso Rotation 80 lbs. 6

 

I hope you have found my comments both interesting and informative, and I wish you the best moving toward the achievement of your goals.

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