ChrisComedy 's dagbok

Going green, baybee!

First numbers from the new scale:

BMI: 19.2
Body fat percentage: 10.6 (handheld: 22.3)
Skeletal muscle percentage: 38.5 (down from 38.6 midweek) (32.9-38.9 normal)
Resting metabolism calories: 1,361
Body age: 33 (real age: 65)
Visceral fat area: 1 (0 is normal)

Eight hours of sleep with one wide awake episode. I drank four cups of weak coffee. I'm sticking to my plan of getting up an hour later and using the bed only for sleeping.

Morning plank and ten minutes first thing in the morning on the Air Walk Trainer to burn off glycogen.

Thursday was an up day on the Alternate-Day Diet (eat all I want) .

Decided I will continue to weigh in Saturday, once a week, while adding new numbers from the new scale, including body age, based on resting metabolism. My sister says real world functional abilities are more significant, though. I agree, but there are plenty of functional people who are walking heart attacks waiting to happen. Body age is calculated by using your weight, body fat percentage, and skeletal muscle percentage to produce a guide to where your body age is above or below the average for your actual age .

Cardio: one hour on the Air Walk Trainer yesterday, plus five minutes every hour to offset the effects of sitting. Steps: 823. My new daily average to surpass is 733. My record on the Striiv Smart Pedometer is 1,781.

Time spent on organizing the kitchen to date: four hours, 15 minutes.

How to Buy Food: The Psychology of the Supermarket

Eight hours of sleep with one wide awake episode. I drank four cups of weak coffee. I'm sticking to my plan of getting up an hour later and using the bed only for sleeping.

Morning plank and ten minutes first thing in the morning on the Air Walk Trainer to burn off glycogen.

Wednesday was an up day on the Alternate-Day Diet (eat all I want) .

Did some more work with my new scale. Figured out how to use the memory recall feature. Body fat shows up as 10%. That didn't seem to be right. My readings on the handheld composition monitor are in the range of 25 to 30%.

I made an omelet with two eggs, can of Rotel chilies and tomatoes and protein powder blended in the Ninja Prep Pro and using the Cuisinart Sandwich Maker. It was a mess: burned, stuck to the griddle, and leaked over the side. I will stick to waffles, sandwiches and fruit pies in the future.



I used the Stress-less can opener I ordered from Woot because of my sarcopenia. It was easier to use and it cuts the can open with no sharp edges on the lid.

Cardio: one hour on the Air Walk Trainer yesterday - early so I wouldn't be doing cardio while watching "Mysteries of Laura" - plus five minutes every hour to offset the effects of sitting. Steps: 791. My new daily average to surpass is 732. My record on the Striiv Smart Pedometer is 1,781.

Time spent on organizing the kitchen to date: four hours, 15 minutes.

How to Stop at Just One Cookie

I was so tired last night I went to bed an hour early, which I rarely do. Eight hours of sleep with one wide awake episode. I drank four cups of weak coffee. I'm sticking to my plan of getting up an hour earlier and using the bed only for sleeping.

Morning plank and ten minutes first thing in the morning on the Air Walk Trainer to burn off glycogen.

Tuesday was an up day on the Alternate-Day Diet (eat all I want) .

More waffles yesterday. Since I have the ingredients and they're not getting any fresher, why not use them? Today I'm going to make an omelet with a can of Rotel chilies and tomatoes and protein powder.

Omron Body Composition Monitor With Scale:
Full-body composition monitor with weight scale and four user-profile memory capacity
Measures 7 fitness indicators: body fat percentage, body mass index (BMI), skeletal muscle, resting metabolism, visceral fat, body age, and body weight
180-day memory with high/low readings
Large easy-to-read LCD display; easy on/off switch at base
Comes with four AA batteries included; one-year warranty

I set up my new scale. The first weigh-in was way off. I moved the scale from a rubber mat to a linoleum floor and got an accurate reading. I'm still trying to figure out how to use the memory feature and the optimum time to take readings for consistent results. I like the fact that the result are quite readable. My body age is 33 (I'm 65). Muscle percentage is 38.6. My goal will be to get my age down and muscle up. Didn't see what my visceral fat reading was, another measurement I want to work on.

Cardio: one hour on the Air Walk Trainer yesterday - early so I wouldn't be doing cardio while watching "Supernatural" - plus five minutes every hour to offset the effects of sitting. Steps: 821. My new daily average to surpass is 730. My record on the Striiv Smart Pedometer is 1,781.

Time spent on organizing the kitchen to date: four hours, 15 minutes.

McDonald's promises transparency about its food, if only customers will come back

Eight hours of sleep with one wide awake episodes. I drank four cups of weak coffee.

Morning plank and ten minutes first thing in the morning on the Air Walk Trainer to burn off glycogen.

Monday was an up day on the Alternate-Day Diet (eat all I want).

My big adventure Monday was making waffles with a Cuisinart sandwich maker and Bob's Red Mill whole grain pancake and waffle mix. One cup of Bob's Red Mill makes four waffles. I ate all four topped with Kroger pancake syrup. If I had been smart, I would have put the last two in the refrigerator. I give myself a pass - this is the first time I've ever made waffles. I used to buy Van's at Kroger. I'm sure they're less nutritious, not to mention sugar and sodium.

The Cuisinart sandwich maker also makes fruit pies. It's a pretty versatile machine . I'm glad I finally got around to unboxing the waffle maker because it's been sitting in the kitchen for months

I was wearing an old sweatshirt while I ate the waffles while watching the evening news. It's just as well because I wound up dripping some syrup on the shirt. I have four bags of Bob's Red Mill that should keep me in waffles and pancakes for a while.

I have Picture Perfect Pancake Pan and Omelette Pan which makes four pancakes at a time, which is probably the maximum I can get out from Bob's Red Mill when mixed. It's a contraption you put on top of the stove. I'll probably use it the next time that I make pancakes.

I'm making some changes to improve my sleep hygiene. Usually, when I wake up, I lie in bed for half an hour and read on the tablet. From now on I'm going to try to get right out of bed when I wake up and just use the bed for sleeping, not reading. One improvement that I made many months ago was that I stopped watching television in bed. So I'm just taking it to the next level. These are also steps to eliminate the inactivity which is a cause of sarcopenia. I've been spending an hour in bed streaming on his tablet before going to sleep. I'm still going to stream while sitting in a chair. Basically, use the bed for sleeping and that's it. That seems to be the consensus when you read articles about how to improve your sleep habits.

Cardio: one hour on the Air Walk Trainer Monday - early so I wouldn't be doing cardio while watching "The Blacklist" - plus five minutes every hour to offset the effects of sitting. Steps: 763. My new daily average to surpass is 728. My record on the Striiv Smart Pedometer is 1,781.

Time spent on organizing the kitchen to date: four hours, 15 minutes.