Changing What I Eat

My recent annual physical exam didn't have good results. My doctor didn't scold me for being at the ceiling of what's normal, but I know it's time for me to change my diet so I don't overboard especially with cholesterol and blood sugar.

The summary report suggested I avoid eating meat, including chicken, and to eat more veggies. For over a week now I have been eating fish everyday and I'm keeping a diary of vegetables I eat everyday.

It's been an eye opening experience since I've been finding new dishes to try. I also rounded up my seafood recipes I've made through the years. My next grocery run will include more seafood in the list. 

It's been a week and the most noticeable change is I'm able to sleep faster. My doctor said the body aches and cramps I'm experiencing is due to the heat and humidity. I just need to be better hydrated and stay out of the sun (gardening time has also moved to a later time).

I lost about a kilo already, but I'm not counting that as a permanent change. I'll consider it as weight loss if it stays for another week.

#BeKind #StaySafe

Wellness Wednesdays: Counting Calories

My cardiologist told me after heart surgery that it was certain I would start gaining weight. He told me that my heart wasn't going to compensate anymore since my valve was repaired. True enough I started gaining weight. I was able to keep a good weight until I had pulmonary embolism. The medication kept me bloated and breathing issues limited movement. 

My cardiologist advised me before to count the calories I eat. This was before I had a PE. I tried it again a few years ago and it did not work. I continued to gain weight, the lockdowns did not help because my stamina further deteriorated.

Since I still haven't lost weight, I thought I'd try again. I started counting calories on November 3. With that I avoided eating meat. Back pain reduced and I felt lighter. I also water the plants by hand everyday and I do some stretching two hours before bed. I try to move around the house as much as I could. Much as I want to spend more time outdoors, the air quality has been very bad. 

The good news is I finally lost some weight. I weighed 10 days after I started counting calories again. I lost 4 kilograms. I didn't expect it since I haven't really increased activity and I've been having asthma attacks. It is encouraging and I will continue counting calories. Who knows, maybe my stamina can increase. :)

#BeKind #StaySafe

Finally Losing Weight!

I have been struggling with my weight for a few years now. I started to gain a lot of weight when my asthma medication was changed. It got worse when I started taking blood thinners. I tried so many ways, but nothing worked. I was so bloated and my doctors were concerned it was straining my heart. 

Here's how I finally started to lose weight:

1. Doubled my water intake from 2 liters to 3 liters a day. 

2. Counting calories and eating more chicken than pork. I don't eat beef often. I'm also trying to eat more fiber rich food (honestly lagging in this department). I basically halved my food intake and reduced my sugar intake. 

3. My doctor increased my probiotics dosage. 

4. Unintended intermittent fasting. I have had to sleep longer to increase my deep sleep, this has resulted in unintended 16-hour fast. 

5. Eating oatmeal for breakfast 6 times a week. My cardiologist ordered me to do this. Good thing I love oatmeal! I cheat once a week with something heavy like pancakes. 

6. More exercise. I've been ramping up on exercise. My stats though are laughable, but I try to do what I can. At least now I can use the exercise bike for 12-minutes non-stop. Walking is still limited, but I hope this would improve with time. 

7. I sleep at least 8-hours a day. 

I was so overjoyed when I started to see my weight going down. I hope I'd get to a decent more appropriate weight in good time. 

Day 3 Gratitude Challenge, A Song You Love. One of the songs I love is "It's Gonna Be Okay" by the Piano Guys. I first heard this song during their concert here in Singapore. It was the day my first PE was discovered and I was feeling so down. Music heals and this song struck a chord in me that helped me go through the ordeal. 

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