“How Not To Die” update – week 9

Things are really going well following Dr. Greger’s guidelines in “How Not To Die.” I got the book 63 days ago – exactly 9 weeks today. I also want to say special thanks to Chef AJ for her always helpful advice, as well as the great advice from Plant Based Gabriel and Potato Strong Guy. All very supportive!
 
In these past 9 weeks, by following Dr. Greger’s Daily Dozen and avoiding animal products and oils, and limiting any intake of sugars and salt as much as is practical, my weight has dropped 8.0 kg = 17.6 lb.
 
In total, since I began my WFPB voyage some years ago (I’ve had ups and downs) I am down a net 25.6 kg = 56 lb.
 
I’m convinced WFPB is the way for me to go for the rest of my life.
 
Note: Since I am also concerned about my weight I am also logging my calories in MyFitnessPal and limiting my net calories (food in minus exercise) to 1800 calories/day. Calories do count – whether you count them or not. I find this easiest for me, and my daily loggings of food, exercise, and weight is a sanity check for me. I’m convinced that this logging is what has prevented a complete rebound for the first time in my life. Today is also MyFitnessPal streak day 2,396!
 
The only exception to my calorie logging is the 1 tablespoon of walnuts I have been adding to each green salad. Dr. Greger advises having 1 tablespoon of walnuts with each green salad when no other fats are added, and also reports that doing so is shown not to adversely affect weight loss. I was skeptical, but it’s safe to say that so far the walnuts have not hurt me.
 
I have also increased my exercise. While I am not at Dr. Greger’s recommended 90 minutes a day yet, I’m happy to report I have done at least some exercise (walking or cycling) every day these past 9 weeks.
 
I don’t think there has been a noticeable change in my blood pressure so far, but my doctor says my current blood pressure is not a worry.
 
I do have high blood sugar, HbA1c, though. I am looking forward to my next quarterly blood test on December 15th. I hope it has dropped and that I can say, “Hahaha! Whole grains and fruits don’t hurt my blood sugar!” We’ll see. I’ll report when I get those results. I expect my blood sugar will have gone down simply because of the weight loss. That has been my past experience.
 
In the meanwhile I am feeling fine. I definitely have more energy. I do not feel deprived. I don’t feel like I am missing anything. If I ever get tempted at all by something I shouldn’t have I just say my mantra, “stay the course” and go past it.
 
So – stay the course!
 

Happy 8th birthday, Monta

It was Monta’s 8th birthday today. He’s gotten quite old in bird years – somewhere in his 90s to be sure. He can really fly anymore (he can take leaps and then sort of flutter to the ground). He needs help getting from his favorite spot – his swing – to his food. But he still has a good appetite, and enjoys listening to the radio (“81.3 J-Wave….”) and had a good birthday today.

Please check out the videos below too!

A collage of Monta on his birthday.

A Happy Birthday video to start the morning.

 

Then a couple of cute, short videos of Monta snuggling.

 

 

Monta feasting on his birthday. Water, millet, fruits, and seeds. And healthy green vitamins. Who needs anything more?