Halfpounder’s Blog

H1N1 — scary stuff. No, I don’t think I have it, but I have not been feeling very well for the past week. It started with the achies, you know, tired… muscles ache… headache… just want to sleep, but can’t get really comfortable and rested. Then the sniffles. Next a scratchy throat, then bronchitis and upper-respiratory congestion. Coughing fits… hack, hack, hack. Enough already. Went to the doctor and he put me on an antibiotic and I’ve been “under the weather.” I’ve been missing work and have only left the house to refill my prescriptions at the pharmacy. No fever — thank goodness — but the sniffles and coughing will not go away. And all I want to do is sleep. The pharmacist told me I looked peeked. (I feel peeked.)

It also means I have not been exercising at all for over a week. If I didn’t feel so yucky I would be stir-crazy. The last great days for weather for the season and I’ve been stuck indoors. My bike has been screaming my name every day, but I have had to turn a deaf ear. I don’t think the scale will be very friendly when I get back to my Weight Watchers meeting.

The only great thing that has happened during the last week was a visit from my friend Jim. He has been attending Weight Watchers (different meeting) for nearly three years. He has also lost and kept off over 200 pounds. He looks great. I ran into him about a month ago and he asked me what sizes I wore in shirts and pants. So last week he stopped by my house and gave me his “fat clothes.” Well, fat for him, but just right for me. I was so thrilled! Nice clothes… and I won’t have to shop for awhile. Many thanks Jim… and congratulations on your health.

One last funny story…

My wife is an Elementary School Principal. Unfortunately she caught the bug from me, but has been trying to work anyway. Yesterday her school nurse sent her home! The nurse said, “We don’t let sick kids stay in class, now get your things and go home.” My wife laughed, thinking to herself how often she has worked feeling much worse than she does now. But I guess it is a good idea to isolate the sickos. This H1N1 (the hiney flu) sure has everyone panicked.

I hope this post finds you healthy. We often take for granted feeling good and having energy. It takes a few days sickness to remind us of the good times.

Bye for now,
Kirk

My wife and I rode our bikes in the canyon this evening. It was so beautiful. Fall weather is bringing out the bright colorful leaves. Brilliant reds, yellows, and oranges are splashed over the hillsides. It’s breathtaking.

I weighted in at 273 pounds yesterday. That’s a total of 177 pounds lost in 17 months. I have finally set a goal weight of 225 pounds. I came up with this number based on my suggested body mass index of 195 pounds and how much extra saggy skin I estimate I will be carrying.

A good friend of mine, Jim Campbell, lost over 200 pounds on Weight Watchers and at a recent doctor’s visit he was told he is carrying about 30 pounds of loose skin. Short of surgery, he will probably be stuck with the flabby skin. I think I’ll be in the same boat. I don’t think I will get the surgery–I’m chicken. It sounds painful and I would end up with a lot of scaring. Not for me… so I will take my suggested BMI and add 30 pounds for the extra skin. New goal: 225 pounds and I plan to reach this goal by May, 11, 2010 (my next birthday.) I can make it by following the diet plan, keeping up with my exercise, and maintaining my focus.

I’ve had a rocky summer. I gained about 15 pounds after my knee being scoped, but I feel back in control now. I am exercising again and I am seeing the results on the scale.

Sorry I haven’t been very good about writing lately. No excuse besides being a bit lazy. I will work harder about sharing how things are going.

Thanks for taking time to read. Hope this posting finds you happy and working on being more healthy.

Kirk

It has been a busy summer. I’m most excited about reaching one of the weight loss goals I set for myself last May 2008. My wife and I celebrated our 29th anniversary last year in May and I told her for our 30th I would like to take her to Hawaii.

A little back story is needed…

In July of 2003 my wife took me with her on a trip to Washington D.C. She had a conference to attend and I went along to keep her company. We flew out to Baltimore (to save money on the airfare) and took a shuttle into the city. We had a great time. I was quite big then and had to ask for a seatbelt extension to fit in the airline seat.

On our way back home I was called up to the counter by the gate where we would soon be boarding our flight. The agent explained to me that the flight was very full and he couldn’t expect anyone to be stuck sitting next to me for the long flight because I was so big. He said if I wanted to fly with them I would need to purchase an additional seat so I would have plenty of room.

I was mortified. The agent was telling me I had to either buy two seats to fit my obese body, or I would be refunded my ticket and have to find alternate travel back home.

I paid for the seat, made it back home, and wrote a scathing letter to the airline explaining my embarrassment and their rudeness. I also vowed that I was finished flying–I would not ever put myself in that uncomfortable position again.

I have missed many trips since then. Although I would love to attend with my wife as she flies off to conferences, the only ones I joined her were within driving distance. Since the airline seat drama we’ve attended conferences in San Francisco, Los Angeles, and San Diego together–all the others she has flown to alone.

Last Spring as I realized the weight was finally coming off I also thought that there would be a time when I could fit in an airline seat again. I would only have to pay for one seat like most passengers. That became one of my goals: lose enough weight to fit in an airline seat again and take my wife to Hawaii for our 30th Anniversary.

I’m very happy to report that my wife and I recently returned from a wonderful week in Maui. I missed the actual week of our anniversary, but we were on the island for her birthday. We combined both events and celebrated them at the same time… but the best part is we made it. Losing the weight got me back on an airplane and we enjoyed walking the beach and listening to the waves.

It was an awesome trip. We left the kids home and just went by ourselves. It felt so good to accomplish this goal. I have about 50 more pounds to go and then I will reach my target.

I weighed in yesterday having lost a total of 171 pounds. I have fluctuated a lot on the scale this summer. Up about 15 pounds at my worst… but it is like I tell my friends: I know how to get it back off and I will.

I hope you are having success with your goals to achieve better health. I enjoy being off oxygen. I enjoy having energy and wanting to do things again (not just be a hermit hiding in my darkened cave of a living room.) I enjoy riding my bike, and I’m really starting to like the skinny guy who keeps staring back at me in the mirror.

Kirk

I’m often asked how I have lost so much weight. I tell people, “Diet and Exercise.” (usually something like, “Weight Watchers and exercising my butt off…”) The reaction I get from most people is comical. The faces they make–like they just smelled something disgusting.  It usually kills the conversation immediately (they just don’t want to hear the “D” and “E” words.)

Most people, it seems, want a magic fix. They want to lose weight by taking a pill. Get a prescription from their doctor and sit back while the pounds melt away. (Wouldn’t it be so nice…) Telling you this reminds me of an experience I had a few years ago with my general practitioner. The doctor was concerned about water retention around my ankles. He prescribed a diuretic and then told me, “You are going to lose a LOT of weight this week.” (heavy emphasis on a lot of weight–it was the way he said it.) Now when you tell a morbidly obese person they are going to lose a LOT of weight they are probably going away with an image of miraculous proportions. A LOT of weight to a fatty is at least 40-50 pounds! I mean, come on…. let’s please be a bit more specific.

I told my wife after the visit to the clinic and filling the prescription that the little pill was the answer to all my woes. The doctor told me I was going to lose a LOT of weight. Finally the answer to quick and easy weight reduction. (Not so much… ) I did lose a few pounds and my ankles started to look more normal, but it was hardly the cure for my obesity. (I knew what the doctor meant… it just sounded so funny. Don’t tell a fat guy he is going to lose a LOT of weight when 5-10 pounds is insignificant in the big scheme.)

My knee is feeling good enough to get in a good workout. Last night we rode 11 miles up the canyon and back. (The ride home is always a payback for the hard work to get up there.) This was our longest distance up the canyon. I wanted to see if we could push it a little from where we usually turn around. We rode from our house up past Bridal Veil Falls all the way to Vivian Park.

After the ride I cooked up some summer squash and corn on the cob. We were eating a little late, but the food sure tasted good.

I read this article today. It has good information about how much exercise is recommended daily.

Have a great day,
Kirk

How Much to Exercise Each Day
Losing It with Jillian!, Online with Jillian Michaels, July 9, 2009
by Jillian Michaels

You may have heard the U.S. Surgeon General’s recommendation of 30 minutes of physical activity a day. This is intended for people who want to maintain the most basic level of fitness — but not for people who want to lose weight. In a week, 30 minutes a day works out to an expenditure of about 1,000 calories, which is fine if you are looking to maintain your current weight. But if you want to lose, you’re going to have to be prepared for a bit more work.

I much prefer the World Health Organization’s recommendation of 60 minutes at a time as a starting point for my clients — an hour is ideal to get the most out of your workout and see significant results. Your 60-minute workout sessions should always include a 5-minute warm-up, followed by 50 minutes of your primary cardio or strength-training exercises, followed by at least 5 minutes of cooling down and stretching.

Of course, putting in more time will get you more results — but there’s a limit. Excessive intense physical activity releases stress hormones, such as cortisol, into the body. This can actually inhibit weight loss, causing your body to react by storing fat and retaining water out of self-protection. So, to reach your goal, I recommend limiting intense exercise to no more than two hours a session.

JILLIAN’S TIP OF THE DAY
Interval Cardio

One of the most effective aspects of my program is the mix of resistance exercises with cardio bursts. Cardio intervals will keep your heart rate up while you use weights, which enables you to get results in a shorter amount of time. Butt kicks are a typical interval cardio move: Stand with your feet hip-width apart and jog in place, bringing your heels up to your buttocks as you lift your feet. Keep your pace as fast as possible and really try to kick yourself in the butt.

Okay, metabolictic isn’t in the dictionary, but I hope I grabbed your attention. Today I would like to share a short article that reminded me how to keep our metabolism boosted.

These are some of the ideas I’ve learned about metabolism and burning more calories: 1) Eat smaller meals more often. Instead of three regular meals a day, eat three small meals and add two or three snacks a day in between meal times. 2) Exercise regularly. If you can manage 45 minutes to an hour every other day to strength train, and walk as often as you think to eat (sarcasm people…),  you will be on track. 3) Mix cardio and strength training into your exercise. Also mix up the exercises and routines. Don’t let your muscles settle into a rut… keep them guessing what you will throw at them next. 4) Eating more protein will help keep your metabolism burning. Don’t go all Atkins on me, but don’t be afraid to eat more healthy protein. Lean meat, low-fat cheese, an egg, whey protein and lightly-salted nuts are good choices. A good place to add protein is snacks between meals. 5) Protein is more satisfying than carbs. If you are having a snack attack—try protein.

I’m struggling this week. I gained 10 pounds. (I haven’t been to Weight Watchers for a couple of weeks, but my home scale tells the tale.) I know why: lack of exercise and fluctuating emotions. But the short-term forecast is very optimistic: my knee is feeling better since surgery and my new little grandson is doing well.   I have been out for walks a couple of times lately and held my grandson for the first time yesterday.   He is still hooked up to ICU paraphernalia, but the 10 minutes I got to rock and hold him was a very precious Father’s Day present from my son and daughter-in-law.

So have a GREAT week. Recommit and work hard. I am.
Kirk

Lose Your Lard: 4 Ways to Fire Up Your Calorie Burning Engines
Submitted by Editor-in-Chief, Abs Diet Club, Men’s Health Online

Missing a meal doesn’t seem so bad. You don’t need those extra calories anyway, right?

Wrong. When you skip a meal, your body slows down your metabolism to hold on to your existing fuel supply.

Here are three better ways to burn blubber faster:

• When you work out, speed up and slow down. You can interval train with any form of cardio, from the elliptical machine to cycling.

• Perform a bodyweight routine 12 hours before or after your intense weight-training sessions. A handful of pushups and squats will send your fat burners into overdrive.

• Nosh on more protein, one of the hottest-burning food sources out there. Your body uses twice as much energy to break down protein than it does to break down carbs. Translation: Eggs in the morning, string cheese for a snack, salmon for dinner. You’re good to go.

I’ve been working out regularly at Gold’s Gym for over a year and today’s blog and article topic is of great importance to me: How does one boost lean muscle mass? Adding more lean muscle mass has a snowball effect on weight loss. Just like a heavier snowball will pick up size and momentum rolling down a hill, our bodies will become more efficient at losing weight when we develop more lean muscle mass.

I learned last year that our bodies will burn more calories to feed lean muscle than feeding fatty tissue. “Muscle tissue is about 25 times more metabolically active than fat tissue, so an additional two pounds of muscle, burns up to 100 additional calories per day.”(1) Since learning about the benefit of more lean muscle mass I have focused on keeping my metabolism high and adding more muscle to my body. The only problem seems to be my age. The older you get the slower your metabolism and the harder it is to build muscle. The following article characterizes much of the information I’ve read:

The forgotten symptoms of low testosterone levels…
Are you having a hard time building new muscle? Do you suffer from low sex drive, constant tiredness, depression, or a loss of strength? If so, low testosterone levels could be the problem.
Many think of low testosterone as something that just affects older men. However, men in their 30’s and 40’s also fall prey to low testosterone counts. According to the FDA, more than four million men suffer from low testosterone levels. Yet, 95 out of 100 men fail to seek treatment – often because they just accept the symptoms as a “normal” part of getting older.
Low testosterone levels
Testosterone is produced mainly in the Leydig cells in the male testes, and in smaller amounts by the adrenal gland near the kidneys. In women, where production is about one-tenth the total of males, roughly one-half comes from the ovaries. For men, the normal level of testosterone in the bloodstream is between 350 and 1230 nanograms per deciliter.
The production of testosterone increases rapidly at the onset of puberty. Once you reach middle age, however, testosterone levels begin to drop by about one percent each year. In the short-term, this might not sound like much. By the time you reach your 70’s and 80’s, this constant decline increases the risk of obesity, brittle bones, muscle loss and impotence. Very low testosterone levels can also increase your risk of dying from a heart attack.
Although it’s considered as a male hormone, women need testosterone too. Despite the fact they only produce a small amount, testosterone helps women maintain the strength of muscle and bone. After the menopause, testosterone levels drop. Estrogen replacement therapy can also reduce testosterone levels, leaving some postmenopausal women concerned about a lack of energy and libido.
Testosterone is a hormone that’s also very important for people wanting to shed fat while preserving (or even gaining) lean muscle. In fact, hormones such as testosterone are one reason why you can lose weight on the scales without being able to shift the fat that seems to be glued to your stomach.
Think of a hormone like the remote control for your television. In much the same way that you change the channel using the remote control, hormones can change the way your fat cells respond to the food you eat.
Your body has billions of these tiny fat cells. They expand to many times their original size in order to store fat. They also shrink when they release stored fat. Fat cells respond to hormones in one of two ways, depending on whether the signal is lipogenic or lipolytic.
The term lipo means fat, while lysis means breakdown. So, a lipolytic (pronounced lip-o-lit-ik) hormone increases the number of fat calories burned for energy. Hormones that promote fat storage, on the other hand, are known as lipogenic (pronounced lie-po-jen-ik). In other words, lipogenic hormones promote fat storage.
Fat loss
Testosterone affects fat loss in one of two ways [2]. Just like a car, your fat cells have a series of brakes and accelerators. The parts of a fat cell that accelerate the release of fat are called beta-receptors. The parts of a fat cell that put the brakes on fat loss are known as alpha- receptors.
The distribution of brakes and accelerators on each fat cell is one reason why certain parts of your body shed fat faster than others. Women, for example, often have a hard time losing fat from their hips. That’s because the fat cells in that area have a higher ratio of alpha- to beta-receptors.
If a fat cell has more beta-receptors, it will release stored fat more quickly than one with fewer beta-receptors. That’s where testosterone appears to help. By increasing the number of beta-receptors, testosterone makes it easier to lose stored fat.
What’s more, testosterone can also limit the storage of fat. When fat cells are exposed to testosterone in a test tube, the activity of lipoprotein lipase — an enzyme that promotes fat storage — is dramatically reduced.
To see whether the same thing happens in the human body, researchers from Sweden gave a group of overweight older men supplemental testosterone (in the form of a pill or an injection) for six weeks [7]. When it was measured after just one week, lipoprotein lipase activity in abdominal fat tissue dropped. Even more dramatic changes were seen six weeks later. Waist size also dropped in 9 of the 11 men.
Further research confirms the positive effect of testosterone on body composition in older men [5]. The men were aged between 65 and 87. All had low levels of free testosterone, and were treated with either transdermal testosterone (two 2.5 milligram patches per day) or fake patches containing no testosterone.
After 12 months, free testosterone levels in the group using the patches rose by 75%. There was no change in the group given the fake patches. Subjects using the testosterone patches also lost fat, with the average body fat percentage dropping from 26.3% to 24.6%.
A long-term study also confirms that men with low testosterone levels are more likely to develop a pot belly [6]. More than 100 Japanese-American men took part in the research. A number of measurements, including total body fat and testosterone levels, were taken at the start of the study. The same measurements were taken again seven years later. Body fat increased to a greater extent in the men starting the study with low testosterone levels.
The link between hormones and body fat applies to women as well as men. Specifically, researchers from Yale have uncovered a link between a hormone known as cortisol and abdominal fat in otherwise slender women [4]. In other words, women who secrete more cortisol in response to stress also have more abdominal fat.
Testing
While a blood test is one of the most common ways to measure testosterone levels, there are several less invasive methods currently available. For instance, some research shows that analyzing saliva is an accurate way to test for low testosterone levels.
Testosterone travels around your bloodstream in two forms — free testosterone or bound testosterone. Roughly two percent of total testosterone is made up of free testosterone, which is the most “active” form. The rest is attached to sex hormone-binding globulin (known as SHBG) and other proteins [3].
In aging men, it’s possible for total testosterone to appear normal, while free testosterone is actually low. If you do get your testosterone levels measured, make sure to ask for a reading of both total and free testosterone.
While a blood or saliva test is a more accurate way of establishing your levels of testosterone, you can also use The Saint Louis University Androgen Deficiency in Aging Men (ADAM) Questionnaire. Dr. John Morley, a researcher with the Saint Louis University School of Medicine, developed the self-screening tool to help identify symptoms of low testosterone in men. Choose the responses below that best describe how you have been feeling.
1. Do you have a decrease in libido (sex drive)?   2. Do you have a lack of energy?   3. Do you have a decrease in strength and/or endurance?   4. Have you lost height?   5. Have you noticed a decreased “enjoyment of life”?   6. Are you sad and/or grumpy?   7. Are your erections less strong?   8. Have you noticed a deterioration in your ability to play sports?   9. Are you falling asleep after dinner?   10. Has there been a recent deterioration in your work performance?

If you answer yes to question one or seven, or at least three of the other questions you may have low testosterone levels.
Mood
Another common sign of low testosterone is a change in mood and behavior. You find it very easy to get angry at trivial incidents. Things you used to enjoy now seem like chores. Life no longer seems to be an endless stream of possibilities.
When men who cannot produce testosterone come off hormone replacement therapy, they become irritable and depressed. Their mood improves when they resume treatment.
In fact, some researchers think that low testosterone levels are one reason why some men become grumpy, nervous and irritable as they age. Stress can also cause men of any age to experience a drop in testosterone levels.
The reason is that certain regions of your brain are “loaded” with receptors for testosterone. In fact, men with depression have free testosterone levels almost 20% lower than normal [1]. In contrast, high levels of testosterone lift your mood, giving you a feeling of well-being.
If you do have a blood test, remember that testosterone levels are generally higher in the morning and lower in the evening. However, the degree to which testosterone levels vary during the day is reduced as you age. There are also peaks and troughs during the year. Testosterone levels reach a high during June and July, and drop during winter and early spring [8].
One way to boost low testosterone levels is by making changes to what you eat and how you exercise. Changing your diet and exercise routine isn’t going to work for everyone, especially if your testosterone levels are low because of congenital problems (such as deficiencies of male hormones and rare malformation syndromes) or chronic illness, drug use, or removal of or trauma to the testicles. It’s also important to remember that changes to your diet and exercise routine will not elevate your testosterone levels to the same extent as testosterone injections.

References 1. Barrett-Connor, E., Von Muhlen, D.G., & Kritz-Silverstein, D. (1999). Bioavailable testosterone and depressed mood in older men: the Rancho Bernardo Study. Journal of Clinical Endocrinology and Metabolism, 84, 573-577?2. De Pergola, G. (2000). The adipose tissue metabolism: role of testosterone and dehydroepiandrosterone. International Journal of Obesity and Related Metabolic Disorders, 24, S59-63?3. Dunn, J.F., Nisula, B.C. & Rodbard, D. (1981). Transport of steroid hormones: binding of 21 endogenous steroids to both testosterone-binding globulin and corticosteroid-binding globulin in human plasma. Journal of Clinical Endocrinology and Metabolism, 53, 58-68?4. Epel, E.S., McEwen, B., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K.D., Bell, J., & Ickovics, J.R. (2000). Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62, 623-632?5. Kenny, A.M., Prestwood, K.M., Gruman, C.A., Marcello, K.M, & Raisz, L.G. (2001). Effects of transdermal testosterone on bone and muscle in older men with low bioavailable testosterone levels. Journal of Gerontology, 56, M266-272?6. Tsai, E.C., Boyko, E.J., Leonetti, D.L., & Fujimoto, W.Y. (2000). Low serum testosterone level as a predictor of increased visceral fat in Japanese-American men. International Journal of Obesity and Related Metabolic Disorders, 24, 485-491?7. Rebuffe-Scrive, M., Marin, P., & Bjorntorp, P. (1991). Effect of testosterone on abdominal adipose tissue in men. International Journal of Obesity, 15, 791-795?8. Andersson, A.M., Carlsen, E., Petersen, J.H., & Skakkebaek, N.E. (2003). Variation in levels of serum inhibin B, testosterone, estradiol, luteinizing hormone, follicle-stimulating hormone, and sex hormone-binding globulin in monthly samples from healthy men during a 17-month period: possible effects of seasons. Journal of Clinical Endocrinology and Metabolism, 88, 932-937?9. Allen, N.E., Appleby, P.N., Davey, G.K., & Key, T.J. (2002). Lifestyle and nutritional determinants of bioavailable androgens and related hormones in British men. Cancer Causes Control, 13, 353-363 (2)

I’ve been taking a dietary supplement since January that is supposed to help raise my testosterone level. I haven’t seen much muscle growth yet, but then again it’s hard to find my muscles behind my sharpei saggy skin. I had to lose a hundred pounds before I finally found abdominal muscles. As the previous article suggests, I might want to have a few tests taken to determine exactly what is going on chemically in my body. If increasing my testosterone medically will help me gain more muscle mass, then I am definitely interested in seeing what my doctor has to say about it.

I know this post is getting rather long, but I also wanted to share what Jillian Michaels wrote today about paying attention to muscle-building foods and nutrition. I think any serious attempt to build lean muscle mass must include close attention to diet.

I hope you are having an excellent summer. Mine has been a rollercoaster ride already. My grandson was born five weeks early and is in the newborn intensive care unit at Primary Children’s Hospital in Salt Lake City.  We packed up and came home from vacation early. He’s a cute little guy, a little over 5 lbs., and our thoughts and prayers are for his continued healthy progress.

Take care everybody,
Kirk

(1) http://www.fitnessusa.com/BurnFatFaster.asp
(2) http://www.thefactsaboutfitness.com/research/test.htm

Foods That Boost Your Muscle-Building Hormones
By Jillian Michaels, Losing It ! with Jillian Michaels (online)
Saturday, June 13, 2009

Whether you’re a girl or a guy, if you’re trying to get fit, you’re in the testosterone-boosting business. (Unless you have polycystic ovary syndrome, or PCOS, in which case your body produces too much testosterone.) Testosterone gives us energy, builds muscle, and heightens our libido. It also helps protect our bones and brains — all good stuff. Some foods can help increase this helpful hormone — here’s how you can take advantage of them.
Add some garlic and onions to your meals. A study conducted with rats found that garlic coupled with a high-protein diet increased testosterone levels. Allicin, a phytochemical found in garlic and onions, may also inhibit cortisol, which can compete with testosterone and interfere with its normal function.
Get more niacin in your diet. Niacin, a B vitamin, has been shown to boost HDL cholesterol (the “good” kind), high levels of which have been associated with high levels of testosterone. Niacin is found in many foods, including dairy products, lean meats, poultry, fish, nuts, and eggs.
Choose healthy vegetable fats. Vegetable fat intake has been shown to increase dihydrotestosterone, a form of testosterone responsible for the growth of body hair. Just take it easy on the soybean, corn, safflower, and sunflower oils — instead get your vegetable fats from heart-healthy canola and olive oils.
Eat zinc-rich foods. These include oysters, Dungeness crab, beef, pork, dark-meat chicken and turkey, yogurt, cheddar cheese, cashews, almonds, baked beans, and chickpeas. One study found that restricting zinc in healthy young men led to a 75 percent reduction in their testosterone, while supplementing zinc-deficient older men doubled their testosterone.

Jillian’s Tip of the Day

Steer Clear of These Testosterone Reducers
Just as some foods can raise your testosterone level, others can bring it down. Studies have show that alcohol reduces testosterone levels in men, and one study revealed an increase in testosterone levels among alcoholics who became sober. Just one more reason to hold yourself to one drink a day, tops. Not getting enough fat or protein can also cause testosterone to take a hit — so make sure your diet is balanced.

Good Morning,

I’ve had a strange week. Still working on my knee rehab. The actual surgical site has not been too painful—the painful part is all the muscles above and below the knee cap. The Physical Therapist tells me it is probably because I’m overcompensating the muscles to protect the knee. (I don’t know if overcompensating is the best word. I’m trying to describe walking differently to avoid irritating the surgical area. Like walking more stiff-legged to avoid bending the knee, if that makes sense.)

I had therapy Monday, Wednesday and Friday last week for about two hours each session. This includes a 15-minute heat wrap on the knee at the beginning and a 15-minute cold wrap at the end. The remaining 90 minutes consists of recumbent and upright exercise bikes and several stretch and strengthening routines. I can walk quite normally into these sessions, but at the end I’m hobbling back to the car. They really work me out—we’re trying to convince my knee to have full range of motion again (and it isn’t being very cooperative.) I’m not saying my progress is slow—just that all the hard work doesn’t come without a price.

On Wednesday evening I was watching a little television and relaxing in my favorite Lazy-boy Recliner when a vicious cramp hit my upper left inner thigh. I scrambled out of the chair screeching with pain only to have my upper right inner thigh decide to join in the fun. (I guess I pushed it a little bit too hard on the recumbent stationary bike earlier in the day.) Anyway, here I am standing in my living room nearly passing out from the searing pain while my family helplessly stands by trying first of all to figure out what in the world is going on and then how to help me. Here’s dad clutching both inner thighs, crying, tears streaming down my face, and hyperventilating.

I knew I couldn’t get down on the floor to stretch it out—if I got down on the floor there would be no way I could get back up. Finally I managed to get myself into a steaming hot shower, ripping clothes off from the living room all the way into the bathroom, then stood under the water rubbing out the sore muscles and praying for relief. My wife grabbed me a couple of Doan’s pills, the only thing I could think of close to a muscle relaxant, and patiently waited on me until the episode subsided. It was by far the worst “charlie horses” I have had in a long time. On Friday I backed off the routines in physical therapy and didn’t push it so much. I’m very anxious to get back in shape, but I don’t dare undo the repairs that have been made or put myself through more pain because I’m not being careful. I learned a very painful lesson.

I wimped out on going to Weight Watchers this week. I told everyone last week that we would be gone on vacation, but we pushed back our departure date a couple of days to take care of my daughter’s summer school things before we leave. I could have made the weigh-in and meeting, but I also knew I was up 3 or 4 pounds. This knee stuff is really kicking me in the butt. I can’t be as active and because I have been fretting about things I have made more poor food choices. (I was snitching bites of ice cream from my daughter’s bowl of Toasted Almond Fudge ice cream on Thursday. That is so not me… I have been so good and so strict to avoid these things in the last year.) So I need to recommit. I need to hop back up on the horse and stay the course.

So in a spirit of renewal, I offer an article I read today about making better food choices when you are short of time. This is something weighing heavily on my mind today because we are leaving for vacation and I always have trouble with food choices on road trips. Additionally, it is a struggle to make the best choices when you are out of your comfort zone: the kitchen in a time-share condo, or when your choices are limited to eating out more frequently. I hope most of you can relate to these concerns. Traveling can be a problem when you are trying to be nutritionally responsible.

I’m going to pack my “72-Minute Kit” before we hit the road tomorrow (see my blog post April 20, 2009) and work hard to plan meals and snacks in advance. Jillian Michaels has some great ideas in the following article. I hope you find it helpful too when you are busy, or having too much fun, and can’t make or take the time to cook.

My family is on the way to the beach…. I hope you are having a fun summer too,
Kirk

SUNDAY: ASK JILLIAN, June 7, 2009
By Jillian Michaels, Losing It with Jillian Michaels, Online

No Time to Cook?
Q: I don’t have time to cook — can you suggest some quick and easy breakfast, lunch, and dinner options that don’t involve cooking?
A: These suggestions depend a bit on what type of oxidizer you are, but here you go:

Breakfast: Snack-sized containers of low-fat Greek or low-fat plain yogurt (varieties with no high-fructose corn syrup!), a Health Valley Granola Bar, Arrowhead Mills Instant Oatmeal, fruit, dry whole-grain toast, or high-fiber cereal with skim milk. Each of these ideas will take less than three minutes of your time.

Lunch: Ideally, you would take some time the night before or on the weekends to prepare healthy foods to pack and carry, but if that just isn’t realistic for you, try the following options. Buy prepared salads at your supermarket. I like to get chicken Caesar, tuna niçoise, and seafood salads at Trader Joe’s to have on hand when I need to run out the door. Another thought is a sandwich — make sure the bread is whole grain and the meat is organic and not processed (look for fresh, low-sodium deli meat). Avoid high-fat condiments like mayo; choose mustard (it’s naturally low in fat) instead.

Snacks: Try nuts, fruit, low-fat cheeses, whole-grain crackers like Kashi, low-fat yogurt, and hard-boiled eggs. You could even buy a Kashi, Luna, or Clif bar to eat on the run.

Dinner: This entails a similar effort as lunch, in that you need to buy precooked foods at the deli counter in the supermarket — but always ask for organic meat (you might have a better chance of getting this at a market like Whole Foods). Buying food like this is a bit more expensive because convenience doesn’t come cheap, but it’s quick, easy, and healthy. If I’m in a hurry, I like to pick up grilled chicken breasts, salmon or halibut fillets, or turkey breasts, all precooked — I toss a portion in a plastic container and run out the door with it. You can even buy veggie side dishes — grilled vegetables, for example — brown rice with shrimp, and so on.

At the end of the day, your choices are going to come down to what is more feasible for you. I’ve given you many options, involving varying amounts of money and time, but I urge you to find the time to plan your meals for the week and cook healthy on the weekends. This way you will know EXACTLY what is in your food — salt, fat, calories, and so forth.

Jillian’s Tip of the Day:

Are Frozen Meals Acceptable?
Frozen entrées are a quick and calorie-controlled option, but the downside is that they’re usually processed — meaning they’re FULL of salt and preservatives. If you absolutely can’t cook a meal and want frozen meal options, there are a couple brands that do pass the health test for me — if you choose an entrée from Amy’s or Kashi, you know you’re in good shape. Both brands are much lower in sodium than others.

One of the huge downsides of weight loss is baggy skin. I tell my wife all the time that she is now married to a sharpei—you know the dog with the extra skin that makes you think, “One Size Fits All.” At 450 pounds my skin was stretched quite tight. Now at 276 pounds… not so much. I have wings of skin hanging down under my arms and an apron of fatty skin that I swear is nearly down to my knees (well, not quite.)

Loose skin everywhere. My daughter Hannah told me I feel softer since losing the weight. I think she is just used to the plump skin I used to have.

I’ve thought about how cool it would be to have surgery to remove the extra skin. In fact, someone was telling me the other day what a great contribution I could make to a burn victim. Eew… that sounds so gross to me. I’m sure there are people who would be very grateful for a donation of healthy skin, but I just don’t think of my own skin as being that donation.

I’m worried about two things: the cost of surgery, and the scaring. I tend to form a lot of scar tissue (keloid tissue). I don’t know if I really have a problem with keloid scar tissue, but I worry about it. Perhaps a visit with a cosmetic surgeon at some point would be a good idea.

I like what Jillian Michaels had to say about this same issue in today’s online Question and Answer on her site. I should wait and see. I guess the best way for me to think about it is: “I took 52 years to grow a morbidly obese body, maybe I can give it 2 or 3 years to bring it back to a more normal shape.” That’s what feels right for me. Give it some time. I’m sure at some point I will consult with a surgeon, but for now, I am grateful to feel better and be able to enjoy more activity.

Who knows? Maybe I’ll have even postponed or eliminated diabetes, serious heart disease, or increased respiratory problems. I really am blessed with better health as a result of my weight loss journey.

Take care everyone,
Kirk

P.S. I hope you enjoy Jillian’s comments too.

Question from Ask Jillian
Losing it with Jillian Michaels, May 17, 2009

Battling Baggy Skin
Q: I have excess skin after weight loss. What should I do?
A: I hear this question all the time, and I’ve got good news and bad news. Okay, bad news first: The skin is an organ and not a rubber band — it can only stretch and tighten so much. It has nothing to do with how quickly you lose weight and everything to do with your genetics, weight, and age. The younger you are, the more collagen you have; collagen is what gives the skin its elasticity and ability to shrink after weight loss or pregnancy.
Ready for the good news? You are no longer unhealthy and obese! Let’s take a look at your scorecard. You have significantly decreased if not eradicated your chances of developing type 2 diabetes, heart disease, stroke, sleep apnea, arthritis, GERD, gout…the list goes on! And now that you are healthier, you should be feeling better both physically and emotionally. I am even willing to bet that your weight-loss success is motivating others around you to get healthy as well!

Jillian’s Tip of the Day

Nip and Tuck?
Of course, surgery is an option. Cosmetic surgery — such as a tummy tuck — can remedy the situation effectively, but this kind of surgery is costly and painful. My advice after weight loss is to keep the weight off for a year. If you still have loose skin and it really bothers you, then and only then consider a tummy tuck of other procedures. No matter what, please do not let the thought of some extra skin deter you from losing weight or keeping the weight off — and more important, improving your health!

Our family just returned from a great week in Northern California. We visited my wife’s brother and his family and my kids even got a good visit with Grandpa who has not been feeling too well lately. The weather was great and it was so nice to see all the flowers and trees. I really liked walking in the neighborhoods and smelling the blooming flowers.

While we were out there we also had a chance to visit Yosemite National Park. What a beautiful place. I’m sure we will return to Yosemite soon.

I have already talked a little about our time there, so today I’d like to talk about the drive from Utah to California and back. Any way you slice it the drive is long and boring. (Sorry Nevada friends… not much to see driving across the desert.) I was glad to have my books on tape loaded onto my iPod. The stories kept me focused and awake and allowed me to make the long drive broken up by pit stops for fuel, bathroom breaks, and junk food.

Food on a road trip is a serious problem for anyone watching nutrition. Fast food is the norm and can destroy most diet plans. I had a real hard time with the food while driving on this trip. I didn’t do enough advance preparation to make sure I had alternative choices available. Instead, I fell into the trap of being hungry and wanting to get something quick while on the road. Then because I had waited until I was becoming almost ravenous, I overate when we finally stopped at a drive-through window.

I know what to do. This isn’t my first road trip since starting Weight Watchers, but it can easily be documented as my worst trip for food choices. Let me share a few problem foods I indulged in:

In-N-Out Burger — Double Double (make it protein)
Taco Bell – Crisp Tacos, Bean Burritos, and Nachos
Arby’s – Regular Roast Beef, Roast Beef and Cheddar, and Popcorn Chicken
Wendy’s – Chicken Nuggets

I avoided the french fries, shakes, and sodas, but the calories (and Points) were high. Some of the items I listed above are not too bad if you eat one. My problem was eating more than one—being so hungry I kept eating even when I knew I had enough.

In my community there has been a push in the last few years to prepare a 72-hour kit for emergency situations. In this kit you are encouraged to put everything you would need for three days should you need to leave your home in a hurry. Food, water, a change of clothes, emergency cash, a toothbrush, and other personal items, are all commonly found in a well-supplied kit.

I propose any serious dieter should also consider carrying a “72-minute Kit.” This kit would contain healthy alternatives of food and drink to get someone through any emergency eating situation.

The kind of emergency eating situation I’m referring to is the challenge you face when you are hungry, you need something RIGHT NOW, and you may be tempted to pull into the nearest fast food dispensary. This scenario can be a big problem when you are away from home and away from your “good choices” resources.

This 72-minute kit should be available any time you walk out the door to run errands, or when driving to work or school. If you don’t need to use it on the drive, the kit comes in handy for snacking in the morning and afternoon when you are away from home. And this kit is an invaluable resource when you find yourself on a road trip (I wish I had remembered mine last week.)

Buy a special little insulated bag if you can find one. Something that will help keep snacks cold for a couple of hours (or more.) Make it small enough that you won’t feel like it is a burden to prepare and take with you.

What goes in a 72-minute kit? You choose. Put things in that are easy to throw together. Here are a few ideas I use:

• Water bottle (can be partially frozen to help keep other items cold)
• Fresh Fruit (apple, bananas, or oranges)
• String Cheese (protein is always a good choice because it curbs hunger)
• Nuts (zip-lock bag of plain almonds or dry roasted lightly salted peanuts)
• Fresh Vegetables (carrot sticks are easy)

Keep the portions small. Only pack what you might use as a snack. I have also used V-8 Tomato Juice, canned Slim Fast Shakes, and pre-mixed whey protein shakes in my kit.

You might also consider keeping a small toothbrush and travel-sized toothpaste in the kit. Brushing your teeth after a snack can help overcome cravings.

Oh, by the way… I made it to a Weight Watcher’s Meeting on Saturday. I attended the meeting in Rocklin, California, and the scale was my friend: I lost 6.6 pounds!

Have a great week. It’s good to be back home.

Kirk

Hi Everyone,

I took the family to Yosemite National Park for Spring Break. This is my first visit to Yosemite and it won’t be my last. What a wonderful destination. Granite features, waterfalls and trees…trees…trees.  The park has always been fascinating to me, through the photography of Ansel Adams, and now with our visit.  I walked through my first Giant Sequoia Grove: awesome!   (think  “I love big trees and I cannot lie…”  a parody sung to the popular “I love big butts.”  by Sir Mix-a-Lot   :) )

We have enjoyed the hiking and biking. Yosemite Valley is criss-crossed with paved bike trails. The air is fresh and clean with pine scent. What a great way to recharge your battery after a cold, gray winter. The wild flowers are in bloom and the spring run-off has the waterfalls full of rushing water. What a great trip. (the only down side is all the driving–first to get out here, and the trip back home I’m not looking forward too, and then all the driving in and out of the park.)

I’ve had a hard time staying on the diet plan. My food choices have been okay, but I’ve gone over point values most days. I used up all my weekly point allowance this week and dipped way into my excercise points. In the past year I have only dipped into the exercise points once or twice. I’ve been trying to get more physical activity to make up for the calories I’ve consumed. I’m just hoping the scale is my friend when I get back to my meeting for weigh in.

The big confession of the week: a child’s-sized portion of toasted almond ice cream from Fenton’s in Vallejo. (about a cup in Fenton’s terms) It was very sweet and very rich. The first ice cream I’ve eaten in a year. It tasted good, but I didn’t really crave it. Fenton’s has been a favorite spot of mine for years. It was fun to indulge. I won’t need another visit now for at least another year.

I read an interesting article about choosing foods by color. I thought you might find it interesting too.

COLOR CODE FOR MORE MUSCLE

Bench all you like: Your muscle gains (and fat losses) are made in the kitchen. Use this color guide to simplify your diet and multiply your gains.

More: Red foods. You know that red meat is packed with protein and boosts testosterone. (Pink works, too: Think salmon for your joints and gut). What you didn’t know: This red vegetable has more protein than most plants, and can help you burn pounds of fat. Red foods like this summer favorite provide beta-carotene, which can boost immunity—meaning a cold won’t keep you out of the gym.

More: Green foods. The iron in broccoli and other green vegetables delivers oxygen to your muscles. And this leafy green can help you blast fat—combine it with ground beef for a belly-melting burger that tastes great.

Less: White foods. Not every pale food is bad for muscle—this poultry product and this lean meat are among the most powerful for stripping fat. But “white” often spells “refined”—refined sugars and flours go straight to your gut, building dangerous belly fat that not only looks bad, but may kill you (here’s why). It’s also the most stubborn fat to get rid of. So ditch the white stuff and try this no-diet solution to burn the belly and get the abs you’ve always wanted.

Men’s Health News, April 14, 2009