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  • 21 Day Total Body Transformation - jrosto

    Hello my name is John and today is the first day of my 21-Day Total Body Transformation.

    I am 52 years old, overweight (obese really), and have a disease called Idiopathic Pulmonary Fibrosis (IPF). Basically my lungs are reacting to some past damage and have gone into overdrive creating scar tissue. Outside of a lung transplant, there is no real treatment for this disease.

    Due to the IPF, I will have to make some modifications to the exercise portion of the 21 day plan. I am currently in Pulmonary Rehab three days a week. Pulm Rehab is basically low impact aerobics and weight training with free oxygen. I will try to sneak some sprints in on the machines on my “Sprint” days. Speaking of oxygen, I use supplemental oxygen for any exertion at all. I use up to 6 lpm continuous flow for moderate exercise. Exercise exertion will be limited by my blood oxygen saturation. It really is best to keep it above 90%.

    Why did I choose the Primal Blueprint? A couple of reasons really. I already know that my body does not like sugar. Sugary foods make me cough and short of breath. Carbs have helped make me fat. Makes sense to cut out those two foods.

    Another reason is that I know a man, Bill Vick, who has IPF and just ran a 5K earlier this month. Bill introduced me to the Primal Blueprint via an IPF forum. Bill and I share a doctor and I can verify that his story is real, gives me some hope.

    The main results I expect to achieve by following the Primal Blueprint are weight loss, increased energy, increased fitness, and increased efficiency of oxygen use by my body. I want to live what life I have left better.

    And… I want to look good nekkid.

    My Sweetie is not at all interested in joining me on this path. The good thing is that I do all the cooking in the house so I can ensure that dinners do follow the blueprint

    I cleared out the pantry yesterday. We have one cupboard for baking supplies, and one for pasta and cereal for her. The cupboards I cook out of are now Primal.

    So here goes ...
    Last edited by jrosto; 05-27-2014, 06:37 PM. Reason: Fix Title
    My Journal.

    My Phase 1 Success Story.

    My Workout Log.

    The Primal Transplant - A story of living with new lungs, a new lifestyle, and swinging kettlebells.

  • #2
    Day 1

    Weight = 251

    Breakfast was eaten at work and consisted of 1 banana and one hardboiled egg. I know the banana was not the best choice and was probably the reason why I got hungry after only a couple of hours.

    Took a walk around the distribution center where I work. My shop is about a quarter mile from my desk, makes getting some walking in easy. Walking involves carrying my oxygen tank so I always have an extra 8 pounds to lug around. Great for doing curls.

    I could of used a snack between breakfast and lunch.

    Lunch was a primal salad. Two handfuls of leafy greens, ¼ orange bell pepper, 1 hardboiled egg, ½ an avocado, a handful of cherry tomatoes, a small handful of mixed berries, a couple pinches of pumpkin seeds and two tablespoons of a sugar free and unsweetened dressing. The dressing did have an organic canola/olive oil base. A small failure there.

    On my way to Pulmonary Rehab I had another unconscious failure. When I hopped in the Jeep I popped a couple pieces of gum into my mouth to freshen my breath. I took me about 10 minutes to realize that I was chewing some artificial gunk that I really didn’t need to do any more. I’ll have to figure something else out if I want fresh breath for Pulm Rehab. I just hate the idea of brushing my teeth at work.

    Exercises at Pulm Rehab consisted of the following exercises:

    Two treadmill sessions. First at 2.5 mph and second at 2 mph. Seven minutes each session.

    One session on the Nu Step. Averaged 59 Watts at a resistance level of 6. 67 steps/minute.

    Worked on an arm machine that I don’t know the name of for two minutes.

    Did the following weight exercises using 5 lb weights, 7 reps each activity.

    - Bicep curls
    - Overhead press
    - Tricep extension
    - Chest press

    Did 10 reps at light weight on the following machines

    - Leg extension
    - Leg curl
    - Rotary torso
    - Reverse chest fly
    - Lateral pull

    I know these exercises are not in line with the blueprint, but I have 6 to 8 weeks of pulm rehab left to go. I talked with the therapists about using one of the machines to do sprints on occasionally, probably the Nu Step. We’ll have to see how my blood oxygen sats go with the regular exercises. After pulm rehab I will start exercising according to the blueprint.

    Stopped by Whole Foods to get some snacks for work and more avocados. Was looking forward to getting some jerky. Really disappointed that the second ingredient for all of the jerky’s was sugar. I did find some beef and lamb bars that have no added sugar or preservatives. The brand is “Epic”. Looks pretty cool.

    Dinner is baked split chicken breast, salad with avocado and orange bell pepper, and steamed broccoli.

    Note to self: Slow down and chew your food. Make some snaks to take to work this weekend and make a nice primal salad dressing.
    My Journal.

    My Phase 1 Success Story.

    My Workout Log.

    The Primal Transplant - A story of living with new lungs, a new lifestyle, and swinging kettlebells.

    Comment


    • #3
      Originally posted by jrosto View Post
      Day 1

      Weight = 251

      Breakfast was eaten at work and consisted of 1 banana and one hardboiled egg. I know the banana was not the best choice and was probably the reason why I got hungry after only a couple of hours.

      Took a walk around the distribution center where I work. My shop is about a quarter mile from my desk, makes getting some walking in easy. Walking involves carrying my oxygen tank so I always have an extra 8 pounds to lug around. Great for doing curls.

      I could of used a snack between breakfast and lunch.

      Lunch was a primal salad. Two handfuls of leafy greens, ¼ orange bell pepper, 1 hardboiled egg, ½ an avocado, a handful of cherry tomatoes, a small handful of mixed berries, a couple pinches of pumpkin seeds and two tablespoons of a sugar free and unsweetened dressing. The dressing did have an organic canola/olive oil base. A small failure there.

      On my way to Pulmonary Rehab I had another unconscious failure. When I hopped in the Jeep I popped a couple pieces of gum into my mouth to freshen my breath. I took me about 10 minutes to realize that I was chewing some artificial gunk that I really didn’t need to do any more. I’ll have to figure something else out if I want fresh breath for Pulm Rehab. I just hate the idea of brushing my teeth at work.

      Exercises at Pulm Rehab consisted of the following exercises:

      Two treadmill sessions. First at 2.5 mph and second at 2 mph. Seven minutes each session.

      One session on the Nu Step. Averaged 59 Watts at a resistance level of 6. 67 steps/minute.

      Worked on an arm machine that I don’t know the name of for two minutes.

      Did the following weight exercises using 5 lb weights, 7 reps each activity.

      - Bicep curls
      - Overhead press
      - Tricep extension
      - Chest press

      Did 10 reps at light weight on the following machines

      - Leg extension
      - Leg curl
      - Rotary torso
      - Reverse chest fly
      - Lateral pull

      I know these exercises are not in line with the blueprint, but I have 6 to 8 weeks of pulm rehab left to go. I talked with the therapists about using one of the machines to do sprints on occasionally, probably the Nu Step. We’ll have to see how my blood oxygen sats go with the regular exercises. After pulm rehab I will start exercising according to the blueprint.

      Stopped by Whole Foods to get some snacks for work and more avocados. Was looking forward to getting some jerky. Really disappointed that the second ingredient for all of the jerky’s was sugar. I did find some beef and lamb bars that have no added sugar or preservatives. The brand is “Epic”. Looks pretty cool.

      Dinner is baked split chicken breast, salad with avocado and orange bell pepper, and steamed broccoli.

      Note to self: Slow down and chew your food. Make some snaks to take to work this weekend and make a nice primal salad dressing.
      Welcome aboard! I'm a new guy too, so I just wanted to stop by and offer some encouragement. I'm coming up on 3 weeks in and I feel great, I'm sure you will too.

      A couple of things I noticed from your log above.

      A banana and a hard boiled egg isn't much to eat at all for breakfast. I know some people don't tolerate breakfast well, so if you're one of those people, forget I said anything. I have been trying to have at least 4 hard boiled eggs for breakfast, and it has held me over pretty well until 5 hours later when I have lunch.

      I have been browsing the jerky at numerous stores as well, I found the same thing as you in regards to sugar. I got some Bison jerky and Trader Joes that was pretty good, but overall I have been pretty disappointed with whole foods as far as packaged food goes.

      For salad dressing, I have just mixed up some Olive oil and Balsamic Vinegar, it has been great. I couldn't believe all of the nasty ingredients in salad dressing once I started looking!

      I still chew gum like a madman, since I quit smoking a couple of weeks ago, I'm not going to stress about that. Can't let the perfect be the enemy of the good.

      One last thing, some exercise is better than no exercise!

      Comment


      • #4
        John,

        Welcome to MDA and to the forum! Although I don't struggle with the medical issues you related, we are otherwise very similar (in fact, my name is John as well). I'll be 50 in a couple of months. I started PB on 3/24 with a starting weight of 257 on a 5'11" frame. As of yesterday I was at a solid 234 - so down 23 pounds in 6 weeks with nothing more than following the blueprint and doing some walking.

        Sounds like you have a solid plan in place (or in mind) and I'm sure you'll see great results. My advice is to stay as close to the blueprint as possible for at least the first 3 weeks after that it's more of a habit (at least it was for me). I also found that posting my meals here every day held me accountable to staying PB as i don't want to embarrass myself by posting a bunch of junk here for all to see. And if you make a mistake, no big deal. Shake it off and press on. Try not to make 2 mistakes in a row (2 bad meals in a row, miss 2 exercise days in a row, etc), otherwise it might be more difficult to resume PB.

        Good luck! Feel free to reach out if needed - I'm no expert, but am finding success here as I know you will.
        The first and the best victory is to conquer self. ~ Plato

        Comment


        • #5
          Hey Vappid and John. Thanks for checking in and saying "Hi".

          I get full pretty easy in the mornings so while at work a smaller breakfast works for me. I'll save the larger first meal for my intermittent fasting days.

          Thanks for the encouragement, I really do appreciate it. I have to focus on sticking to the blueprint. I don't mind if folks point out my slip ups. Keeping the public journal will keep me honest


          Sent from my iPhone using Marks Daily Apple Forum
          My Journal.

          My Phase 1 Success Story.

          My Workout Log.

          The Primal Transplant - A story of living with new lungs, a new lifestyle, and swinging kettlebells.

          Comment


          • #6
            Day 1 addendum.

            Forgot to add that I drank 24 oz of coffee yesterday.

            Coughing can be a large part of IPF. The only thing I have found to effectively handle cough attacks is a product called "Osha Root Cough Syrup". And yep, it is an evap came juice syrup. Last night I had a cough attack and tried to just work thru it for an hour or so before giving up and taking 2 tsp of the syrup. New goal is to find something else that works.

            Hopefully the blueprint will go a long way towards minimizing my cough attacks.


            Sent from my iPhone using Marks Daily Apple Forum
            My Journal.

            My Phase 1 Success Story.

            My Workout Log.

            The Primal Transplant - A story of living with new lungs, a new lifestyle, and swinging kettlebells.

            Comment


            • #7
              Day 2

              Today's breakfast was a hardboiled egg and half an avocado. It seems that the avocado was a much better choice than yesterday's banana. I was satisfied all the way up to lunch, actually could have push lunch back a bit if I had wanted.

              Drank 24 oz of coffee. This is at least 16 oz less than what I was drinking prior to following the blueprint.

              Took two walks at work today, one fairly quick half mile walk to the shop and back to my desk. My afternoon walk was slower as I walked the interior perimeter of the building looking for issues that my Maintenance Team needs to address.

              Lunch was leftover chicken breast and broccoli from last night. Added a pat of butter to keep it moist in the microwave. Since I wasn't "starving" when it got to lunch time, I was able to slow down and really enjoy my meal.

              We watch one of our granddaughters after school. While she was having her after school snack, I had an "Epic Beef, Habanero and Cherry" bar. It was pretty good.

              Dinner is going to be beef meatballs, carrots and salad with avocado. The meatballs are... well chit. I got them out of the meat counter at Whole Foods and thought I was doing good. Guess what. I just read the label and found that the second ingredient is "Panko Bread Crumbs". Chit, chit, chit. I bought a bunch of them to have a couple days lunches.

              Okay, dinner reset. My dinner is going to be an omelet and carrots and a salad. Not sure what we will do with the meatballs my Sweetie and granddaughter don't eat. I'll think of something.

              For the first part of today I was behind in my oxygen. I had to use more supplemental O2 than normal to keep my blood saturation above 90%. I also felt kind of blech today. Plenty of energy, but blech. Could be because my body is pissed at me for not eating carbs, could be because I didn't get much sleep last night.

              Have not really been hungry at all today.

              I plan on cleannig out the refrigerator when my Sweetie takes my granddaughter to soccer practice. Another item checked off the 21 day list
              My Journal.

              My Phase 1 Success Story.

              My Workout Log.

              The Primal Transplant - A story of living with new lungs, a new lifestyle, and swinging kettlebells.

              Comment


              • #8
                Day 3

                Had a much better today than yesterday. My blood oxygen saturation was easier to maintain and I didn't have the blech feeling. Even better, I didn't have a coughing attack last night and once I got to sleep I slept until the alarm went off.

                One of today's challenges was to stretch out time between meals and eat based on hunger instead of a clock. Not as easy to do in a work environment. I was able to push breakfast back to 8:30. I could have waited longer but I had Pulmonary Rehab in the afternoon and wanted to be able to eat something a couple hours before that.

                I walked around the distribution center before eating breakfast to ensure we were ready for our "Home Office" tour. Things looked really good.

                When I got back from my walk, I found two homemade Chorizo and egg breakfast tacos on my desk. Yum yum. I ate the Chorizo and egg with half an avocado. I did not eat the fresh tortillas.

                Another walk after doing some desk work to get with my guys and go over a couple upcoming projects. Total walking in the distribution center a little over a mile.

                Lunch was one hardboiled egg, 1/2 and avocado and some leftover cooked carrots.

                Today was a Pulmonary Rehab day. Exercises at Pulm Rehab consisted of the following exercises:

                Two treadmill sessions at 2.5 mph. Seven minutes each session.

                One session on the Nu Step. Averaged 62 Watts at a resistance level of 6. 60 steps/minute.

                Worked on an arm machine that I don’t know the name of for two minutes.

                Did the following weight exercises using 5 lb weights, 10 reps each activity.

                - Bicep curls
                - Overhead press
                - Tricep extension
                - Chest press

                Did 10 reps at light weight on the following machines

                - Leg extension
                - Leg curl
                - Rotary torso
                - Reverse chest fly
                - Lateral pull

                Afternoon snack was 1 cup of whole milk unsweetened Kiefer. Working on getting the gut bugs going and seeing how I handle the addition of dairy.

                Dinner is going to be one or two chicken thighs, steamed broccoli and a few mixed berries.

                I feel much better today than yesterday. Energy level is up and body feels like something good is going on.

                If you are reading this, thanks.
                My Journal.

                My Phase 1 Success Story.

                My Workout Log.

                The Primal Transplant - A story of living with new lungs, a new lifestyle, and swinging kettlebells.

                Comment


                • #9
                  Day 4

                  Forgot to list yesterday's coffee. 24 oz. Today was closer to 30 oz.

                  Entered yesterday's food into MyFitnessPal. Total carbs were only 47. A little low. I'm going to need to do a better job of pre-planning next week's meals at work. The meatball fiasco kind of set me off track. I had enough for several meals.

                  Last night I had another small cough attack. Used my cough syrup early so I could get back to sleep.

                  Waited until I was hungry to eat breakfast, that occurred at about 9:30. Not bad seeing as how I get up at 5:45 to get to work by 7:00. Breakfast was 1 hard boiled egg and 1/2 an avocado.

                  Did one walk around the distribution center today, the rest of my day was filled with meetings and deskwork. I did get up and walk around the office every once in a while.

                  Today was the monthly "Lunch" in the front office. We all bring in parts to make a meal. Today's meal was sandwiches, I brought the onions, tomatoes and pickled jalapenos. I ate a primal salad. Two handfuls of mixed greens, 1/4 red bell pepper, 1/2 an avocado, a few jalapeno slices, 1/2 a very nice tomato, 2 slices of pepper jack cheese and 2 tbs of salad dressing (no sugar or sweeteners).

                  Didn't get much in the way of exercise in today, just the walk around the DC.

                  Feel pretty good, not hungry and plenty of energy. Oxygen usage is at my normal, so my Day 2 issue was not due to the Pulm Rehab.

                  Today was the monthly "Lunch" in the front office. We all bring in parts to make a meal. Today's meal was sandwiches, I brought the onions, tomatoes and pickled jalapenos. I ate a primal salad. Two handfuls of mixed greens, 1/4 red bell pepper, 1/2 an avocado, a few jalapeno slices, 1/2 a very nice tomato, 2 slices of pepper jack cheese and 2 tbs of salad dressing (no sugar or sweeteners).

                  Afternoon snack was cup of whole milk unsweetened kefir.

                  Tonight is beer night. Yep, I know, not the best decision at this point. My Sweetie and I have been playing Bottle Cap Bingo at the World of Beer for a good long time now. It is pretty much the only social activity that my wife really enjoys, so we will go. I made the decision before committing to the blueprint to have one beer night, and this is it. We'll see how I react tonight and tomorrow. Our tradition is to have Double Dave's pizza on bingo night. So I'll order her the pizza and I'll have a primal meal. They do have primal adaptable meals at the bar. We will see how this goes. I'm kind of expecting to have a hard time tomorrow with hunger.
                  My Journal.

                  My Phase 1 Success Story.

                  My Workout Log.

                  The Primal Transplant - A story of living with new lungs, a new lifestyle, and swinging kettlebells.

                  Comment


                  • #10
                    Wow! You go, dude! I'm very impressed with your efforts. At 55, i know how hard it is to just do it. All those years of bad habits to break. And you are just grabbing your O2 tank and going forward. Keep it up!

                    Comment


                    • #11
                      Good Morning Betsybee, and thanks.

                      Day 4 addendum

                      We really enjoyed our evening out last night. Dinner at the bar was an artisan sausage platter with pickled okra and peppers. Also had some pepper jack cheese cubes. I have plenty of leftovers for lunch today. The platter also had sweet gherkins on it. Didn't eat those.

                      I was expecting some adverse effects from the beer, at least cravings or hunger this morning. So far I've had none of that. Matter of fact I've been up for three hours now and am still not hungry.


                      Sent from my iPhone using Marks Daily Apple Forum
                      My Journal.

                      My Phase 1 Success Story.

                      My Workout Log.

                      The Primal Transplant - A story of living with new lungs, a new lifestyle, and swinging kettlebells.

                      Comment


                      • #12
                        jrosto: Welcome and good luck. You and I are very similar in weight and goals. While, I don't have your health problem, I was almost 248#s a few years ago when I started struggling to loose weight. I hadn't had much luck until I found the Primal Blueprint, quite by accident and jumped in with both feet. I have been Primal since the first week of January and I feel like I've made great progress. Also, my wife has not fully endorsed the Primal path I'm on, but she eats most of the primal stuff I make while continuing to eat crackers, tortillias, chips, and pasta. It's a tough road to traverse alone, but I encourage you to continue. If you're like me, you might consider an "attitude adjustment." I drew a mental line in the sand that said, beyond here, you will not cross. I have not intentionally eaten any sugar or grain since January. I still allow myself a few cocktails, probably more than I should, but that's part of my 20%.

                        I too have been keeping a journal and invite you to review my progress. I have ordered a new pair of pants yesterday and I'm pretty excited! I was wearing a 40" waist and I found a company that makes at 35" waist so I'm optimistic about fitting into those. I hope I'm not TOO optimistic, but we'll see.

                        I want to encourage you to be tough and stick with your program. This PB is nothing short of magic and you'll feel great. I struggled with cravings until about three weeks in, and then the cravings became much much easier to manage. I still miss pizza and a few other things, but have been amazed at the two times that I tried to eat pasta, to find that it simply didn't taste very good anymore. I will say that I've reduced my intake of fruit to almost none to enhance my weight loss. This has been a little tough, but I expect to add that back as a normal menu item once I loose my spare tire of flab. So far, I've gone from something like spare tire for a major sized dump truck to a spare tire for a passenger car. I'm shooting for complete loss of that spare time so I can "look good nekkid" too.

                        Once again, good luck! You can do this and you're gonna really love the new you!
                        Let's get out there and make this a great day!

                        Comment


                        • #13
                          Hey Elessar, thanks for stopping by and for your words of encouragement.

                          Day 5

                          Breakfast today was an Epic Lamb Currant + Mint bar and leftover cooked carrots. The Epic bars are easy and tasty, but a little salty. It is interesting to have a meat bar with no added sugars or preservatives.

                          One of the goals for today is an "Active Couch Potato Rebellion". Don't sit for more than 30 mins without getting up and walking around for a minute or two. Up until right now I was successful at meeting that goal. Took two walks around the distribution center while at work and did walk around the office every half hour when I was at my desk. That is a good challenge

                          Lunch was leftover sausage and pickled okra from last night. Added some Romaine leaves for the crunch and freshness.

                          Today was a Pulmonary Rehab day. Exercises at Pulm Rehab consisted of the following exercises:

                          Two treadmill sessions at 2.5 mph. Seven minutes each session.

                          One session on the Nu Step. Averaged 67 Watts at a resistance level of 6. 60 steps/minute for 8 minutes.

                          Worked on an arm machine that I don’t know the name of for two minutes.

                          Did the following weight exercises using 5 lb weights, 10 reps each activity.

                          - Bicep curls
                          - Overhead press
                          - Tricep extension
                          - Chest press

                          Did 10 reps at light weight on the following machines

                          - Leg extension
                          - Leg curl
                          - Rotary torso
                          - Reverse chest fly
                          - Lateral pull, after the first 10 reps I pulled my hands into the pull up position and did 10 more from there. Maybe by the time I'm done with Pulm Rehab I'll be ready for real pull ups.

                          The next challenge for today was "Modern Foraging", dining out. Before dinner we went to a wine bar to pick up our wine club wines. I had one glass of a nice red Cab and a few nuts. We decided to try a seafood place we had not tried before for dinner. They did not have much of a Primal selection. Fried everything and lots of potatoes, rice or grits dishes. It did work out well for me though. I ordered blackened Mahi Mahi with broccoli and sauteed in butter vegitables. I had water and Iced Tea with my dinner. I overate, something I am going to have to work on. But I did stay primal so that was a success.

                          After dinner my Sweetie and I went for a quick walk around the block.

                          Been sitting here for more than 30 minutes, time to get
                          My Journal.

                          My Phase 1 Success Story.

                          My Workout Log.

                          The Primal Transplant - A story of living with new lungs, a new lifestyle, and swinging kettlebells.

                          Comment


                          • #14
                            Day 6

                            It's the weekend!

                            Breakfast was two pieces of bacon and three eggs scrambled in bacon drippings and a little butter with 1/4 red bell pepper and 1/4 red onion plus a pinch of chedder cheese. Felt good but probably didn't need the butter for the eggs.

                            After breakfast my Sweetie and I went for a walk in a nature park not far from the house. It is a very nice day for a walk and we went off the beaten path for a bit. We had a great time. Lots of birds singing and a nice breeze rustling the trees. GPS indicates we walked 1.67 miles in 51 minutes

                            Lunch was organic smoked jalapeno sauerkraut and a green salad with turkey and pumpkin seeds.

                            This afternoon we went to our granddaughter's soccer game. It is a beautiful day and I was able to wear shorts. I have not worn shorts in public in quite a while because I have a couple sores on my legs. I've tried a couple of things on them but nothing really worked. Well, today they are pretty much gone. You can see the shadow of where they were, but no sores. I'm sure it's to early in my Primal Blueprint adventure for results like this, maybe it's the change in seasons, or maybe it is due to my dietary changes. So my old man white legs made a public appearance at the soccer fields.

                            Dinner tonight was half a grilled dry aged ribeye and grilled asperagas. Ran a little late on dinner because of the soccer game, but even late it was wonderful. Opened a nice Zinfindel to go with it and by the time the night is over I may have two glasses. Heck, might even splurge and have a small square of dark chocloate. We'll see.

                            Today's challenge was to host a Primal dinner party, that we did not do. No reason other than tomorrow is Mother's day and we have had a busy enough weekend as it is.

                            It was a good day, I'm feeling good and have plenty of energy. Watching Stanley Cup Playoffs and have PBR Bullriding recording. I get to hang out with an Angel. Life is good.
                            My Journal.

                            My Phase 1 Success Story.

                            My Workout Log.

                            The Primal Transplant - A story of living with new lungs, a new lifestyle, and swinging kettlebells.

                            Comment


                            • #15
                              Day 7

                              First week in the books.

                              For Mother's Day we went to Brunch and the Riverwalk Cantina in the Gaylord Texan. This is the 5th or 6th time we've done this and it just gets better each year. Our reservations were for 11:00 so I didn't eat any breakfast before then and wasn't starving when it was time to eat. There were plenty of options to make it easy to keep on the PB. I had small bits of lots of things. King Crab Legs, Peel and Eat Shrimp, raw oysters, 5 different meats on the carving stations and egg dishes. I went into the buffet with the goal of staying primal and not having any eggs, I feel successful. Could of probably had more vegetables, but feel good with what I had. My 8 year old granddaughter even surprised me with a "Primal" salad. She showed up at the table with a salad made up of shredded lettuce, Pico de Gallo, Guacamole, sour cream and a King Crab Leg. It was pretty awesome. One of my favorite things on a good brunch buffet is bagels and Lox. I made a "Lox Wrap", wrapping the usual toppings in my Lox. It was pretty good. Desert was 1 blackberry, 4 raspberries, and 5 blueberries. Ate until I was full, but not stuffed. I'll put this one in the success column. I even gave my complementary Mimosa to my Sweetie

                              Stopped by Whole Foods on the way home to do some shopping. Forgot avocados so will have to stop somewhere on the way home tomorrow.

                              Went for a walk around the neighborhood this afternoon. GPS indicates that I walked 1.16 miles at an average speed of 2.5 mph for a little over 27 mins. This walk included an elevation change of 174 ft. For some reason walking uphill or upstairs is harder for those of us with IPF (Idiopathic Pulmonary Fibrosis), this is probably true for all the the PF's. I can walk forever and keep stable on level ground, but add an incline and my blood oxygen saturation starts to drop. This happens even with higher O2 flows. When I leave the house I am limited by how much portable oxygen I can carry with me. So I walk while carrying a size D oxygen cylinder. Going up the steepest incline for only 1/2 a block with my oxygen turned up as high as it can go (6 lpm), my oxygen saturation dropped to 90% and my pulse was 130 or so trying to keep it there. Hopefully losing the weight and increasing my muscles energy usage efficiency will help me out with hills and stairs. One of the things I bought at Whole Foods was an 8 oz jar of Harmless Harvest 100% Raw Coconut Water. I drank it after my walk. It is tasty, but with 12 grams of sugars I wonder why it is recommended as part of the Primal Blueprint?

                              Dinnner tonight was a mixed green salad with cherry tomatoes and pumpkin seeds. I made up a homemade Balsamic vinigar dressing earlier. It's decent but not great. I didn't have enough of my good EVOO left so had to use some of my cooking EVOO. You can taste a bit of the inferior oil in the dressing. It's not too bad but I may change it out when I restock my good oil.

                              Later may have to take a bubble bath with my Sweetie to "destress". I kinda like the destressing portion of the PB

                              First week weigh in tomorrow. Looking forward to seeing how I have done. Hasta mañana.
                              My Journal.

                              My Phase 1 Success Story.

                              My Workout Log.

                              The Primal Transplant - A story of living with new lungs, a new lifestyle, and swinging kettlebells.

                              Comment

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