Wednesday, January 30, 2013

WEDNESDAY


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


Welcome to all readers. 

I am 73 years old and working at being in nutritional ketosis á la Jimmy Moore of Livin La Vida fame.

It's never too late to change your life for better.


Tired and going to bed before I start eat the house.

John's procedure went well. It was a very long day. A whole lot of waiting.

No visit with my personal Trainer/Support person today. It's just as well I had already set up today's post or I would have forgotten I had an appointment booked. Unfortunately medical matters have intruded and I have to be at Thames Hospital at 2 pm. It's only an assessment by the plastic surgery people and I'm not sure whether I really want to go there anyway. Some days I totally forget I have a twisted face from the Bells Palsy. It is a nuisance that some letters are difficult to say and my speech can get very weird when I'm tired. I regret that I've lost my brilliant smile. It is a nuisance sometimes when I'm eating and drinking but my question is, Will the surgery be worth it? I have a bad record with anaesthetics and right now I don't want to waste a year of my life recovering from the after effects because that's what it took last time and I was many years younger.

Bell's Palsy is a nuisance and a distraction. It does not affect my general health these days. I still have hope that the facial nerve will heal as I continue to work on lifestyle improvements through nutrition and suitable exercise. It seems odd that I would consider  following through with this assessment for plastic surgery but I have learned that sometimes it pays to stay in the system. I doubt if I will be on any priority list so it could be 18 months before anything more constructive comes up. I guess I'll know more later.

THOUGHTS .......

Jamie of Your Lighter Side says this so much better than I can.


Eschew perfection.
If you’re an ‘all or nothing’ person like me, chances are you probably put a lot of pressure on yourself to be at the top of your game every single second. You alphabetize your days of the week underpants. You set aside a millions projects you started because it was never the right time. You put off taking care of other things unless you can carry out the rigid plan in your head for everything to be just right. The happiest moments you have aren’t because everything went according to plan. You’re more likely to remember the time you tried to look hip and got your foot stuck in your jogging stroller than the time you got your nail polish just right. Sometimes a little imperfection accentuates the richness of life.
Tip: Celebrate your progress instead of grading yourself on the process. You’re better than perfect–you’re you.


DAILY READ  ....24 hours at a time goals.



Commit Daily.
(i.e. Each day commit to taking the measures necessary to reach those 3 goals for 24 hours only –
Today.
Recommit each morning. Every morning. Wake up. Go pee. Then hunker down with your winning, achieving self and recommit to your daily goals for this new 24 hour period. Now achieve them. You can do it. We can do it.)


SPIRITUAL
COMMUNITY
HEALTH

HOW DID I DO? .......




You can see how I'm doing by clicking here or use the Tracker/Records tab at the top of the post.

Monday, January 28, 2013

REMEMBERING MUM TWELVE MONTHS ON


MUM AND ONE OF HER GRAND BABIES ABOUT 10 YEARS AGO


It's hard to believe that a whole year has flowed on by since Mum died. You can read my tribute to her here.

13 MONTHS MAINLY WHEAT FREE AND CONTINUING

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


Welcome to all readers. 

I am 73 years old and working at being in nutritional ketosis á la Jimmy Moore of Livin La Vida fame.

It's never too late to change your life for better.


HAPPY DANCE Fasting Blood Ketones = 1.6  Exactly where I want to be. Now to maintain this for the next 14 days and according to Phinney and Volek I will be a fat burner.


Another success at lunch today. We, (14 family members), gathered at the Robert Harris Coffee Shop in Matamata. John began to get upset because he couldn't see anything wheat free in their cabinet except frittata. My attention was drawn to the Angus beef burger. I ordered the burger without the bun for us both, John wanted iced coffee so I ordered him a frappé and I began to describe what I wanted and the counter assistant suggested Coffee Americano. That is exactly what I wanted but I wasn't sure whether she would get it or not. I am so proud of myself for asking them to make changes to their standard servings to suit us. The staff made it easy for me but even so it's not something I would have dared to do a couple of years ago. I'm growing up *smiles*

Our bunless burgers were plated nicely with salad and tasted delicious. My Americano was almost perfect. a single shot of espresso over ice, topped with cold water instead of milk, and a beautiful swirl of whipped cream. I think 2 shots of espresso would have tasted better but I doubt if I needed that much caffeine anyway. I haven't heard John complain about his frappé so he was happy too. It wasn't cheap at $42 but that's par for the course here if you want anything decent.

After lots of catch-up chatter we went out to the cemetery where I said a brief prayer thanking God and asking for His protection and blessings over the generation. It was really hot so I was glad of a shady tree to stand under.

John and I popped into the Matamata New World supermarket and bought a few items to tide us over the next few meals before we go home again on Wednesday. It was lovely to reach our Motel before 5 pm and find it opened up and cool. We can have our normal relaxed/lazy evening. We need to be out of bed and organised to go to the hospital, a few 100 metres from the Argent Motel, by 7.30 am. I'll be packing a boxed lunch and books. I will probably hang around the hospital the whole time John is there which could be anything from 6 - 10 hours.



You can see how I'm doing by clicking here or use the Tracker/Records tab at the top of the post.

SUNDAY HAS COME AND GONE


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


Welcome to all readers. 

I am 73 years old and working at being in nutritional ketosis á la Jimmy Moore of Livin La Vida fame.

It's never too late to change your life for better.





TODAY I PURCHASED THE KINDLE VERSION
 After reading the smaller book I decided I wanted to read the first book. I think I'm beginning to get the hang of how it all works.
READ THIS AGAIN TODAY

It all makes sense to me but I cannot explain it clearly. I suggest you find a way to read this book if you really need to know how nutritional ketosis works and why I find it worth doing rather than simple low carb.

There are a few bits in the book that will be of particular interest to diabetics.

We will be away for the next two nights. Tomorrow we leave home about 9.30 am and meet my sister for lunch before going on to Hamilton. It's the end of the main summer holidays here and the last long weekend until Easter. The roads will be crazy but I think we will miss the worst of the traffic

Tomorrow John has an angioplasty and I am eager to see whether they find any improvement in the leg blockage when they begin the angiogram.

Last night a phone call from our daughter to let us know I had a letter from the hospital. On opening it I have an appointment in Thames on Wednesday afternoon with plastic surgery people for my twisted, Bells Palsied, face. I am so cross. Appointment on 30th. Letter written on 21st. Don't they know you have to plan trips like this. Fortunately I can keep the appointment because it fits in with coming home on Wednesday. In case you ask. Until recently our postal address for everything was Mum's house, where Jane lives, because we were there 4 or 5 days most weeks and it was convenient if we were away for any reason. Now that we have decided Matarangi is our permanent home we have our mail come here. Obviously I haven't changed my address with the hospital.


You can see how I'm doing by clicking here or use the Tracker/Records tab at the top of the post.

Saturday, January 26, 2013

SATURDAY


OUR SKY HAS BEEN SMOKEY FOR A WEEK OR MORE
SMOKE FROM AUSTRALIAN BUSHFIRES DRIFTED OUR WAY
WE HAVE OUR OWN BUSHFIRES TOO
NOT AS EXTENSIVE AND NOW CONTROLLED
BUT PEOPLE WERE EVACUATED TEMPORARILY

12 MONTHS MAINLY WHEAT FREE AND CONTINUING

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


Welcome to all readers. 

I am 73 years old and working at being in nutritional ketosis á la Jimmy Moore of Livin La Vida fame.

It's never too late to change your life for better.



THOUGHTS .......

From the coach


We only have two choices: Predator or Prey. No matter what happens to us, how unfair 

things are,  or who's hating on us, we either sit and wait to be devoured, or we attack 

fearlessly.

What do you think of this statement? It's a little like the difference between being a victim and being an overcomer, between being crippled by obesity or free to live the life you want. Of course there are people who are obese or fat who do live life to the hilt. I did found it a great handicap. The mental strength required to live and enjoy life when fat remains huge for me. I work hard to keep a good attitude and not allow being fat to spoil my life. I learned to accept myself as I am but it's not always  easy. Now I know how to change things that's exactly what I'm doing.


Ketones rose by another 0.1 to 0.5. I would very much like to have an average fasting ketone level of 1.5 and it's not something that is happening suddenly. This testing is totally unnecessary but I think it's kind of fun to see what it takes to get my body into the sweet spot for weight loss.

Stephen Phinney and Jeff Volek have some guidelines about nutritional ketosis in their book, The Art and Science of Low Carbohydrate Performance, which was written for sports people. This is the book that inspired Jimmy Moore, (Livin' la Vida), to begin his n=1 experiment. It seems to be the exact information that some of us who are struggling to keep up the weight loss momentum need. I skim read it after buying the kindle version last September. Today I am reading it again, more carefully. It might take several times to understand but I have the basics and it's fairly easy to follow but some of the science has my eyes glazing over.

I've just read an amazing observation. Athletes who are totally ketone adapted can burn 2 gm fat per minute. That's 120 gms per hour and 1.2 kg/2.6 lbs in 10 hours of sustained exercise. Maybe that doesn't sound so spectacular to anyone who has run a marathon. I need to read some more.

I think it's hilarious that I am trying out a diet designed for sports people and athletes.

Just for fun I tested again 2 hours after lunch. Ketones = 1.1 and glucose = 4.2. I'm not sure whether my glucose is generally that low. I do know there has never been any questions about diabetes. My tests have always been on the good side. Sooner or later I will do a test when I've eaten a cake or something high in starch and sugars. It will be interesting to see if my Blood glucose spikes as so many people's does. My guess is that optimum weight loss for me is fasting ketones close to !.5 and evening tests, when I've finished eating for the day, showing ketones around 2.5. Anyway I'm happy with what I'm doing right now. It's adding a little interest to a pattern that had become mundane. One of the keys to continued weight loss is staying enthused. It's really hard to be excited when the scales stay the same week after week.

For those of you who are wondering why I am so determined to continue losing weight I can only say I am surprised by my own persistence. I really don't think this is all about me. I think that God is in this and when I feel despondent or bored it doesn't last. Before I know it I am being lifted up and ready to get going again. I am very excited to get into solid nutritional ketosis where the fat burning is a regular thing. I know how much more energy I will have. I have been delighted today to find I am already reaping a reward. I'm only on the verge of being 'ketone adapted' and  I can feel the change from a few days ago. Today I did some laundry without having to spend hours telling myself to get it done. This afternoon I spent an hour and a half in the garden. That's something I've been wanting to do for weeks but just never seemed to have the energy. When I am in the zone, that sweet place where my body is burning fat and showing ketones, the chronic fatigue seems to vanish. I like that.

You can see how I'm doing by clicking here or use the Tracker/Records tab at the top of the post.




Friday, January 25, 2013

HEALTHY FATS AND VIDEO ABOUT FUTURE OF FARMING


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


Welcome to all readers. 

I am 73 years old and working at being in nutritional ketosis á la Jimmy Moore of Livin La Vida fame.

It's never too late to change your life for better.

Today I spent hours setting up a new tab to my tracker and records. I'm hoping this will make my blog posts here more attractive. If you want to see what I am eating, check out my ketone status, health markers such as blood pressure, whether I'm doing any exercise and my weight loss progression click the above tab to TRACKER/RECORDS


I love this video and it carries a serious message for the future of farming and that means our food. Watch Joel Salatin by Sean Croxton.


Have you worked out that fats are an important part of good health. If not you might like to take a look at Dietition Cassie's post here and here. I am very concerned to get this message out. I have seen too many of my contemporaries develop Alzeimers and other age related dementia. I believe this is becoming epidemic as we have followed the wrong advice and taken too much natural fat out of our diets and replaced them with artificial additives and sugars. Many people bat around the expression Frankenfood in regard to such things as margarine, some oils and even so called heart healthy Pro-Active Flora.

Our brains are about 70% fat. Without fat our brain/nervous system becomes crippled. Myelin is a fatty protective covering or sheath around some nerves and the brain. We need fat for our brain. We need our brain to be healthy for good over-all health. Make no mistake we are beginning to reap the effects of a fat deprived diet. But not all fats are equal. Man-made oils and fat replacements can be extremely unhealthy and even dangerous in the long term. Through all the ages, until now, man has eaten natural fats. Why have we suddenly, (in terms of human history), turned against one of our most natural foods?

21st Century diseases of certain types have become endemic and sometimes almost plague proportions. Think about cardio-vascular disease, cancers, senile dementia, and child disorders such as autism among many others. I'm not saying lack of fat is the cause but generally our modern diet must have something to answer for here.

I am excited that increasing numbers of people are interested in natural foods and nutrition. I am very excited that there is a whole branch of nutritional science becoming readily available to lay people. The internet is indeed a blessing if used wisely.

After all that work I have nothing much to say. My eating has been really good and I did get a little but of exercise so I'm hoping it starts to show before the end of the weekend. I only have two clear days and then we have three messed up days.

Monday we go to Hamilton and stopoff to visit Mum's grave and have a Cafe lunch with my sister. Then we go on to Hamilton and I will probably buy a few things for tea on the way so we can eat our own food. Tuesday most of the day will be spent at the hospital where John is having an angioplasty. I have no idea what we are going to do for food nut I'm thinking of packing us a picnic lunch and then we will bet our own meal at the Motel. Tuesday we can have a leisurely drive home with stops for John to stretch his legs. I'm thinking there is at least one Cafe meal in there and we will be tired when we get home. If we are feeling tired eggs will do and then I need to get back into mu routine quickly as I have another very long day on Friday.

I need to buy some new clothes. Most of what I wear, while nice, is incredibly baggy. We only have 5 weeks before we begin our trip. In 6 weeks we will be in Honolulu. I have been trying to decide whether to buy a few clothes before we leave or make do. My stalled weight loss has pretty much made the decision for me. I'm going to make do with what I have and plan to shop in Hawaii. It would be nice to be at least 5 kg/10 lbs less than I am now but even then anything I buy to fit should be too big by next summer. I am really cheesed off that my body has clung to this same weight for so long. It has messed up my plans for shopping for new clothes. I was holing to have a little buffer zone for when we travel too. I know from experience we can travel without gaining weight but it takes dedication. I am looking forward to some different eating experiences but I'll be avoiding fast food like the plague.

If you have been to Hawaii, especially Honolulu and Big Island we are interested to hear of your favourite places to visit. I'd be delighted if you to leave a comment.

Thursday, January 24, 2013

CHOLESTEROL LINKS TO GOOD INFROMATION AND A SOME HUMOUR

NOT SURE WHERE I FOUND THIS BUT IT SPEAKS TO ME WITH LOVE

12 MONTHS MAINLY WHEAT FREE AND CONTINUING

8/31 DAYS SIGNIFICANT ACTIVITY


TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


Welcome to all readers. 

I am 73 years old and working at being in nutritional ketosis á la Jimmy Moore of Livin La Vida fame.

It's never too late to change your life for better.




MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1150 Calories 
95. 5 gm fat (75%) = 858 cal.
57 gm protein (20%) = 228 cal.
14.5 gm carbohydrates (5%) = 58 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

THOUGHTS .......

There is an interesting discussion about breakfast in the comments on yesterday's post. Thanks to everyone who participated and thanks to June for starting it.

I am totally happy about what is happening in my body right now. Sometimes I feel anxious because there is no-one in my immediate circle who is au fait with nutritional science. I do wish I could get some of the tests available, no doubt at great cost, in some labs in USA. I guess it will take many years for the fear of fat and the better knowledge about the importance of cholesterol to filter into main stream medicine. It's not the first time I have needed to be silent about the way my diet is trending. I remember the first time I was serious about low carbing and the hysteria of one particular forum member. She went on and on about the danger of ketoacidosis when I said I was eating to stay in ketosis. I used urine test strips and it would have been impossible for me to go into ketoacidosis. Ketoacidosis is a very serious problem for some Type 1 Diabetics. It is not common and few diabetics test for it because a good diet and health care ensures safety for most. I am familiar with being in a ketogenic state and it is less controversial than it once was.

Nutrition medicine is growing in leaps and bounds. No doubt this is partly due to the escalating cost of traditional medicine and a growing knowledge that we are what we eat. I don't buy into that last statement 100% because I think there are many other influences on our health and well-being but it's true that what we eat is a prime factor in how our bodies function.

For now I will continue on my quest to get the balance right so my body picks up the game and breaks the set point I am stuck in. Today I feel sluggish and I'm guessing this has a lot to with it working to adjust to getting back into ketosis or fat burning mode. My fasting ketones are still low so it might take a week or more. The Lean For Life program I used to follow was fairly straight forward. I just had up to three mainly protein, and almost zero carb days and voilá the stix showed the right colour. That was a low fat style and although I didn't buy into all the reduced fat products, I was eating less fats than now. I must admit I am re-looking at that program and wondering if it is more suited to me. Time will tell. I want to give nutritional ketosis with testing for blood ketones a good chance to prove itself for me. I will write more about the importance of ketone testing another day.

I am self experimenting and one friend, Lorretta,  suggested I might like to consider myself a test pilot. I just do not want to crash and burn but I doubt if there is any risk of that. I am far too aware of when my body is out of sorts and I probably am not as strict with my eating program as some would be.

I've just made what could be a very yummy and perfect icecream for this plan. About 1 cup full of cream whipped till reasonably firm. 1 teaspoon, or according to your taste, peppermint essence and grated a square or two of very dark chocolate. I used  12 gm/1/2 ounce 75%. It's still freezing down so will be interesting to see how it works as an occasional snack when the day is hot. This has probably made more than 8 servings for me unless I get terribly greedy.

Why we need cholesterol

And what about this piece of satire from FatHead Tom Naughton. Tom has just released a new version of the movie Fat Head.

Dietitian Cassie talks here about the big fat lies we've been told about fats. It's not news that some fats are bad for us but why oh why did we throw away the good fat too?


The Wheat Message. I guess it is important when Colbert spoofs it. Warning there is a moment of crudeness.

Oh Gosh! This post is full of links but I cannot publish without this poem of love from one of my favourite writers. Shauna. I hope you enjoy it as much as I do and now I'm in tears too. So beautiful.

HOW DID I DO? .......

Fasting Blood ketones = 0.3 my target is 1.5
15 minutes cross-trainer
Fats = 77 %
Proteins = 13.5 %
Carbs = 9.5 %
Total calories for day = 1243


I am happy with today. Had my hair cut and styled and it is looking good now. It has almost grown into the slightly longer style I want.

Breakfast:- Coffee and cream. This is a decadent way to start the day. I am generally strict about how much coffee I drink limiting to the mornings with an occasional cup in the middle of the day. I count it as breakfast because I am only hungry for 2 meals most days and maybe the odd snack of including a few almonds before I go to bed, an unnecessary but pleasant treat. Most days our mornings are leisurely and I prefer to take my walk or do the cross-trainer thing in a fasted state.

Lunch: HB egg Strawberries and cream.

Dinner:- Mini meat loaf with courgette, carrot and red cabbage.

Snacks:- Feta and olives. We decided not to stop in town for lunch but I was getting hungry. While John filled the car with petrol I popped into the SuperMarket for lemons and got myself a small container of olives and feta from the Deli. I wasn't at all hungry when we got home.

Drinks:- Water x 5
Flavoured Tea Infusions x 0
Cream coffee x 2

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *yes*

15 min = 3.25 km

January Total = 21.5/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs

Wednesday, January 23, 2013

NOTHING MUCH


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

7/31 DAYS SIGNIFICANT ACTIVITY


TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


Welcome to all readers. 

I am 73 years old and working at being in nutritional ketosis á la Jimmy Moore of Livin La Vida fame.

It's never too late to change your life for better.




MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1150 Calories 
95. 5 gm fat (75%) = 858 cal.
57 gm protein (20%) = 228 cal.
14.5 gm carbohydrates (5%) = 58 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

THOUGHTS .......

What happened to today?
I feel as though I achieved nothing.
 I feel as though I did zilch.
I feel as though I've been doing something all day.
I'm tired.
I need a good night's sleep.

HOW DID I DO? .......

Apart from doing nothing it's OK
0 minutes cross-trainer
Fats = 74 %
Proteins = 18%
Carbs = 8 %
Total calories for day = 1154



Breakfast:- Coffee and cream

Lunch: Left-over steak and bean salad

Dinner:- Herb omelet with bacon and extra olive oil

Snacks:- Feta spread with cucumber

Drinks:- Water x 5
Flavoured Tea Infusions x 0
Cream coffee x 2

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *no*

? min = ? km

January Total = 18.25/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs

Tuesday, January 22, 2013

TUESDAY PERSONAL TRAINER

A LOVELY BUT LONELY SELF SOWN PANSY

12 MONTHS MAINLY WHEAT FREE AND CONTINUING

7/31 DAYS SIGNIFICANT ACTIVITY


TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


Welcome to all readers. 

I am 73 years old and working at being in nutritional ketosis á la Jimmy Moore of Livin La Vida fame.

It's never too late to change your life for better.




MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1150 Calories 
95. 5 gm fat (75%) = 858 cal.
57 gm protein (20%) = 228 cal.
14.5 gm carbohydrates (5%) = 58 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

THOUGHTS .......

I'm glad I kept my appointment with the weight loss nurse today. I was beginning to be disgusted with my very slow weight loss over the last six months. After loosing a significant amount of weight with ease to find myself staying almost exactly the same week after week is dispiriting. I should be rejoicing because I did gain a little weight in July, September and December and yet I have lost it all and my current weight is the lowest in many years.

The comments on yesterday's post echoed the way I was thinking. Forget weight loss and enjoy life. I know that I am eating healthy food and have a healthy attitude. My weight is stable and I feel reasonably healthy. I am enjoying life. I know now that wheat, (and other starches), was the main cause of my weight spiralling out of control. I have learned a lot about maintaining health and weight over the last year.

It would be easy to say this is it and just forget that I am still an unhealthy weight with some associated health problems. I can't say why I feel I must persist. Has getting the next 20 kg off my body become an obsession? I  cannot give up now. There's a part of me that is determined to prove that it's possible to restore natural weight and health even in one's 70s. I really want to do this and it's so terribly frustrating to have things slow down so much.

I've read other Blogs where the owner tries this and that, ends up with yo-yo-ing weight. I've read the desperation and the pain and felt sorry for the person and their struggles. I don't feel sorry for me. I am learning all the time and for the next few weeks I have a face to face support person that's not costing me anything more than time. I have been enrolled in a health program initiative which is available to smokers, diabetics and overweight people and probably others. I think it's funded from some kind of Maori budget which of course is funded by the Government. Te Korowai. I must learn more about it. I am seeing Nurse Lynn regularly, about 30 minutes each week or however much time I need or can spare. Nurse Lynn is also available on the phone and by text.

We are still getting to know each other. She talks a bit about man being a hunter-gatherer so clearly is wanting to follow natural health trends. She talked to me today about the healing power of walking outside, not so much from a fitness point of view but the physical, mental and spiritual healing benefits. She also talked to me about the fat burning benefit of intense exercise for short periods, like 5 or 10 minutes. That sounded very similar to Jonathan Bailor's description of Eccentric Exercise on The Smarter Science Of Slim.

Nurse Lynn has a good relationship with my doctor and has a copy of my last blood test with the cholesterol report that freaked out my doctor's practice nurse last December. They wanted to see me to discuss my cholesterol results and I made the "genuine" excuse that I did not have time to come into the rooms because we were heading off to Christchurch. Like a coward I've been avoiding my doctor's office ever since.  When Lynn and I went over the test results it was clear to me there was no problem and Lynn cautiously agreed. I'm sure she would like to see me reduce my fat intake and I'm not about to tell her just how much fat I am eating. Not yet at least. My cholesterol is slightly up. My triglycerides are within normal. My HDL is fine. My ratio is fine but the LDL looks high. I understand from all my reading that this is probably because I have lipids but without a particle test this cannot be proven. We do not have a particle size test in New Zealand as far as I know.

Sometimes I feel as though I am taking a risk but the more I read the more I believe I am on the right track.

Recently I bought a glucometer that also tests blood ketones. I've been following Jimmy Moore for long enough to believe that blood ketones indicate being in a healthy fat burning state. I first discovered the amazing benefits of a ketogenic diet about 6 or 7 years ago when I was introduced to a low carb diet but unlike Atkins it was also low fat. When Jimmy started talking about changing up his diet to raise his blood ketones I began to look into doing something similar. It takes a huge mind shift to increase fat in your diet. It takes a huge amount of courage to flout conventional wisdom about fats. But I already knew  the value of testing for ketones. When my ketostix, (pee test strip), showed positive for ketones I was losing weight and feeling good. I cannot talk scientific language but I know from reading and experience that brains function better when ketones are being produced at a reasonable level. This is something quite different from the diabetic risk of ketoacidosis which is unlikely to occur in a normal person.

Nurse Lynn took my meter out of it's cute little pouch and showed me how to load the lancing gadget, prick my finger and do the whole test. I've never seen a glucometer before. I've never seen anyone do a glucose test and I looked at this gadget and all the bumf and instructions that came with it and freaked out. Nurse Lynn made it look so simple and I had a 0.7 reading for blood ketones. I have not yet worked out exactly what that means but I know that it's too low to be in the fat burning zone I want to be.

It's kind of weird doing this without the expert face to face help I crave. Until Lynn has caught up with the science I've been reading she is of limited help. I'm a lay person who would have lapped this up as a young person. Now all I want is to be told what to do and what results to look for. I want the Reader's Digest version. My eye's glaze over when I read the scientific version with all the research and symbols and hard words.

The people our Real Estate agent showed through Mum's house were not interested. I'm not surprised but their remarks were interesting. They were looking for a property with more privacy from the road and neighbours.

Jane shouted us lunch at Jandals and we were all quite happy with our meal. Jane and I had a delicious pineapple and coconut cake that was gluten free and I forgot to add it into my calories.

HOW DID I DO? .......


0 minutes cross-trainer
Fats = 68.5 %
Proteins = 15.5 %
Carbs = 16 %
Total calories for day = 1240
+ pineapple and coconut cake


Breakfast:- Coffee and cream

Lunch: Chicken salad. Cappuccino and cake

Dinner:- Chicken sausages, carrots and green beans.

Snacks:- chocolate, almonds, figs

Drinks:- Water x 2
Flavoured Tea Infusions x 0
Cream coffee x 2
Cappuccino + sugar
Diet Lemon, lime and bitters.

Daily Goal:- 1.5lt or 5 - 6 cups large *no*

Exercise:- Walk or Cross-trainer *no*

? min = ? km

January Total = 18.25/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs

Monday, January 21, 2013

GARDEN AWAITS TLC ... NOT HAPPENING TODAY


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

7/31 DAYS SIGNIFICANT ACTIVITY


TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


Welcome to all readers. 

I am 73 years old and working at being in nutritional ketosis á la Jimmy Moore of Livin La Vida fame.

It's never too late to change your life for better.




MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1150 Calories 
95. 5 gm fat (75%) = 858 cal.
57 gm protein (20%) = 228 cal.
14.5 gm carbohydrates (5%) = 58 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

THINKING OUT LOUD .....

I feel a little despondent today. My weight has stayed exactly the same all week. I'm happy with the way I'm eating but not with the stalled weightloss. I am wondering why I continue to work at losing weight. I feel comfortable. I can move around with reasonable ease. I can manage longer days and full days better than 12 months ago. I am so much healthier than I was.

I still have scalp and itchy skin problems. I am still fat with more than 20 kg/44 lbs to lose to be close to optimal weight. Currently I am taking a bucket load of painkillers for neuralgia and the Bells Palsy remains a nuisance. I'm going to take an extra supplement. Vitamin B1 is supposed to help heal nerves and myelin. It's worth trying. I'm not sure whether  have a bad tooth or something else triggering the neuralgia. Time will tell. I have an appointment with my dentist in 3 weeks.

We met with a Real Estate Agent today. The same one that drove me nuts before Christmas. Tomorrow they are showing several houses to a Canadian. We have several Snowbirds who own property on our beach. Be interesting to get their feed-back.

HOW DID I DO? .......

Sunday
15 minutes cross-trainer
Fats = 75 %
Proteins = 18 %
Carbs = 7 %
Total calories for day = 1133
Monday

15 minutes cross-trainer
Fats = 64 %
Proteins = 21 %
Carbs = 15 %
Total calories for day = 1738 This is a guestimate and probably an overestimate. It certainly does not feel as though I have eaten this much.




Breakfast:- Coffee and cream

Lunch: Caesar salad without croutons. Almond biscuit, cappuccino 1 tsp sugar

Dinner:- Pork chop, bean and broccoli salad, cherry tomato. Chi sweetened with stevia and tonic water

Snacks:- rice crackers and brie, almonds, dried fig

Drinks:- Water x 2
Flavoured Tea Infusions x 0
Cream coffee x 2
Chi and tonic water x 1

Daily Goal:- 1.5lt or 5 - 6 cups large *no*

Exercise:- Walk or Cross-trainer *yes* Not Speedy Gonzales but I'm doing it.

15 min = 3 km (Sunday)
+ 15 min = 3.25 km (Monday)

January Total = 18.25/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs

Saturday, January 19, 2013

MEMORIES


A FEW PEOPLE COMMENTED ON OUR PRETTY CABINET
I BOUGHT IT ON TRADEME JUST BEFORE WE WENT TO CHRISTCHURCH IN DECEMBER
IT DOESN'T REALLY GO WELL WITH OUR BASIC BEACH HOUSE BUT
IT IS WORTHY OF SOME OF MUM'S TREASURES

12 MONTHS MAINLY WHEAT FREE AND CONTINUING

5/31 DAYS SIGNIFICANT ACTIVITY


TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


Welcome to all readers. 

I am 73 years old and working at being in nutritional ketosis á la Jimmy Moore of Livin La Vida fame.

It's never too late to change your life for better.




MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1150 Calories 
95. 5 gm fat (75%) = 858 cal.
57 gm protein (20%) = 228 cal.
14.5 gm carbohydrates (5%) = 58 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

THOUGHTS .......

We had a lovely day yesterday but it was loooong. We left home about 8 am returned nearly 12 hours later. That's a long day for us. The weather was fine, the driving comfortable, the traffic light which is good when you are on the road for hours, at least a total of six there and back.

We had lunch at my cousin's house which we had not visited previously. They moved from their farm at Raetahi last year and have a 1/4 acre section with lots of space for garden and even a bee hive. My cousin has farmed bees for years and makes delicious honey. We came home with a big bag of runner beans and a few beetroot. She gave us a great tip on cooking the over ripe beans. She cooks the bean pods then shells and removes the skin from the beans and they are delicious in salads. Maybe they are similar to lima beans.  I'm not sure what beans to liken them to because I am not familiar with beans, being mainly a green bean eater. Young green scarlet runner beans are delicious and I cannot wait to get my own bean fence established next spring.

My uncle was waiting for us, having driven around on his motor scooter. He's a very alert 94 year old and now they are planning his 95th birthday party. We had a lovely lunch and some fun asking my Uncle about the antics of his aunts, our Great Aunts. Some of them were real characters. Auntie Margaret was always teasing her young nieces and nephews. Two of the aunts cooked up a story about a horrible tramp who was hanging around. A day or so later the little children saw this unkempt man with yellowed teeth walking up the driveway. The kids screamed and ran for the house but all the doors were locked. Their Grandma, my Great Grandmother, gave those aunts a real telling off.

Another trick had the children out watching a rabbit hole waiting for an aunt and the dog to scare the rabbits and send them through from the other side of the hill. Finally fed up the children went looking for their aunt. She wasn't where she said she'd be. Home they trudged where they found the aunts sipping tea and eating cake. They'd given themselves a nice relaxing day.

Mary made a us a delicious lunch with a variety of fresh salads to go with sliced, cold, roast lamb. Everything except the meat came from their own garden. I never asked about the meat but it was certainly superior to the usual SuperMarket cuts. We had a last drink with them and left about 4 pm to come home. I stopped off at a bank before we left town. I want to put some spare cash into Bonus Bonds but I'm having a bit of a job setting up the account. Hopefully there will be a letter of confirmation next week and I can start making these small savings.

After driving up the winding coast road we were getting tired and it was after 6/30 pm when we reached the Mussel Kitchen a newish restaurant in the corner of the Thames Coromandel Road and 309 which is a mainly gravel alternate road to Whitianga. We were only half an hour from home but with a big twisty hill in the way decided to have our dinner there. What a good choice. They had a Twilight Tapas Menu as well as several mussel and fish dishes. I felt like antipasto without the bread so they arranged the olives and other things around a beautiful garden salad. It was perfect. John had pork kebabs and it was a small plate but I had so much on mine he was well satisfied sharing. I'll definitely go there again. It was so nice to walk in the door when we got home and just settle down to nothing much before going to bed.

Today I have pottered around doing as little as possible and am really, really tired. I would probably have benefited from an afternoon zzzzzz. I cooked and shelled the larger runner beans and made a very yummy salad with the shelled beans, broccoli, thinly sliced carrot and courgette which were all cooked for a few minutes and still had a bite. I also boiled the beetroot and sliced and pickled them in a dressing of balsamic vinegar and olive oil. Vegetables are so forgiving. Chop, dice, slice, mix and toss and serve with a tasty dressings and don't forget to use herbs. One of Mary's salads had pretty pink thyme flowers another had yellow nasturtium flowers..

HOW DID I DO? .......

Fats = 64 %
Proteins = 22 %
Carbs = 14 %
Total calories for day = 1148

That looks OK to me. I'm not sure if I'm going to continue tracking like this. It's a bother. It can never be better than an estimate because who measures every ingredient that goes into a homemade salad when you are putting together this and that as you go until the taste is satisfying. I guess some people do but I'm not one of them. This blog is going to get a major makeover soon. There's just too much stuff here. Somehow I need to set it up so that it's still my tracker but not so heavy with lists. I'll get it worked out.

Breakfast:- Coffee and cream. Tomato and feta

Lunch: Omelet with Feta and avocado

Dinner:- Grilled rump steak with bean and broccoli salad.

Snacks:- Almonds. Chocolate fat bomb, rice crackers and feta

Drinks:- Water x 1
Flavoured Tea Infusions x 4
Cream coffee x 2

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *no*

? min = ? km

January Total = 12/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs

Thursday, January 17, 2013

ARE CHOLESTEROL LOWERING DRUGS DANGEROUS? DECIDE FOR YOURSELF. I KNOW WHAT I BELIEVE.

MY 'WORK STATION' COMPLETE WITH FRAGRANT SWEET PEAS

12 MONTHS MAINLY WHEAT FREE AND CONTINUING

5/31 DAYS SIGNIFICANT ACTIVITY


TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs


Welcome to all readers. 

I am 73 years old and working at being in nutritional ketosis á la Jimmy Moore of Livin La Vida fame.

It's never too late to change your life for better.

ABOUT STATINS

Recently I read a Blog where the lady had been prescribed the drug Niaspan to lower her cholesterol. As far as I can tell this lady is a reasonably fit person around 60 years old. She took the medication as directed with no ill effect after the first tablet but had an anaphylactic attack within a short time of taking the second dose a day later. Fortunately her family called the emergency service who gave her an antihistamine, (allergy medicine), and took her to hospital for an overnight stay. This lady could well have died.

It's not unusual for some people to have a totally unexpected reaction to a new prescription or even a small change to one they have used for years. What did shock me was the many comments following her post about her experience.

Comments included remarks such as this.... I am on Crestor and I take and allergy pill at the same time.
                                                                     Not sleeping well since I began cholesterol medication. Going off it and watching my diet.
                                                                     Family member accidentally took one of my pills and reacted with skin pain and nausea. If I had not expected that reaction I would have taken her to Emergency. It gives me a tingly forehead and hot flashes followed by blotchiness that goes down all of my body. I know my particular reaction is normal. (bold italics are mine)
                                                                      My spouses reaction was not immediately diagnosed and meant we had to delay doing some of the things we wanted to do.

As I read these comments I grew more and more angry. How dare a bunch of pill pushers con so many people into taking something that is patently bad for them. I was in tears for my friend but bewildered by the ignorance of an unsuspecting public. These symptoms are well documented and yet doctors who should know better think they are good for us and we like silly sheep follow the flock without questioning.

I am so thankful that I wrote into my blog the day my doctor prescribed a statin for me after I got Bell's Palsy which she initially diagnosed as a stroke. Lynda wrote me a comment suggesting I might like to check out the side effects of statins. I had already taken my first tablet when I read her comment. It did not take very much research for me to decide that was the first and last I would take of that medication. My decision was more than justified when I had an ultrasound on my carotid arteries which were found to be totally perfect with no sign of plaque.

John has a damaged femoral artery in one leg. We believe this to be the result of two separate industrial accidents many years ago. The vascular specialist prescribed a statin and when I questioned the purpose said it would help the plaque, which was narrowing this artery, to disolve. I cannot find any evidence to suggest this is truth. If you find it leave me a comment.

John faithfully took this medication for two months until finally admitting he didn't feel well, his leg ached more than previously and in fact he ached all over. Can it be good medicine if it makes you sick?

Of course sick is relative. If you believe the medication is life saving or has special benefits you will take it and tolerate the side effects.

As the year progressed I have seen an increasing number of articles and testimonies about the side effects of statins and the way we have been brainwashed into believing they are necessary. Maybe you are old enough to remember the thalidomide debacle. Many are now saying statins are going to prove to be a far greater disaster.

It's hard to go against conventional medical wisdom but history tells us this so-called wisdom can be terribly wrong.

Cholesterol is one thing our bodies manufacture. If that is so then we must need it. Our brain depends on cholesterol.  There is far too much to write about here but be assured you need to do some research and study and become open minded and courageous if your doctor wants to put yu onto a cholesterol lowering drug. This just might be the last thing your body needs.

I intend to write more next Thursday.

An excellent read on this subject is The Great Cholesterol Myth by Jonny Bowden, Ph,D., C.N.S. and Stephen Sinatra, M.D., F.A.C.C. Subtitled Why Lowering your Cholesterol Won't Prevent Heart Disease - And The Statin-Free Plan That Will.



MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS

1150 Calories 
95. 5 gm fat (75%) = 858 cal.
57 gm protein (20%) = 228 cal.
14.5 gm carbohydrates (5%) = 58 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

COMMENT:- 


THOUGHTS .......

I think I'm trying to do too many things at once. Here's the list of I want to doo-s . OK I know that's not a real word but it should be.

1, Listen to my audio Bible..... done
2, Listen to Oral Health poscasts
3.Listen to Jimmy Moore 's podcast...done but I see there is another one right behind this with Mark Sisson.
4. Check out Jonathan Bailor at The Smarter Science of Slim
5. Garden .... the weeds are growing too fast UPDATE the rain beat me.
6. Breakfast ..., I'm not hungry and it's already after 11 am so today it will be brunch   Brunch .... done
7. 15 minutes cross-trainer ... immediately I get finished here. Done
8. Write my take on statins for this week ... plan is to continue with a weekly comment because daily would get boring for me and probably you too, my dear readers. .... done
9. Think about what I'm taking when we visit my cousin and elderly uncle tomorrow. Uncle Malcolm is Mum's only surviving sibling and is about 94. I makes a long day but what the heck! We need to visit with him. Will be good to see them all.
10 and 11 I have done. Booking next lot of budget flights to Christchurch in June and booking 2 night's in a Motel when we go to Hamilton for John to have the angioplasty on his leg on 29th Jan.
12. Check out and read Blogs

DAILY READ  ....24 hours at a time goals.



Commit Daily.
(i.e. Each day commit to taking the measures necessary to reach those 3 goals for 24 hours only –
Today.
Recommit each morning. Every morning. Wake up. Go pee. Then hunker down with your winning, achieving self and recommit to your daily goals for this new 24 hour period. Now achieve them. You can do it. We can do it.)


SPIRITUAL listened to audio Bible
COMMUNITY/SOCIAL
HEALTH Doing it Thanks Loretta for my new title. Test Pilot

HOW DID I DO? .......

All those crazy lists but I achieved so much more today with a clearer head than before I began sucking on lozenges for my sore throat. I think there might be a ketone benefit from lower carbs  kicking in. Blood ketones make good brain food.

15 minutes cross-trainer
Fats = 62.3 %
Proteins = 23 %
Carbs = 8 %
Alcohol = 6.7 %
Total calories for day = 1114
 + glass red wine 106



Breakfast:- Coffee and cream

Lunch: Chicken. Turkish salad

Dinner:- More left-over roast chicken with red cabbage 20 gm chocolate fat bomb

Snacks:- Diet jelly and cream. The bowl is now empty.

Drinks:- Water x 3
Flavoured Tea Infusions x 1
Cream coffee x 2
Other

Daily Goal:- 1.5 lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *yes*

15.5 min =  3.5 km Improving slowly but man it takes discipline not to keep going beyond my chosen minutes. I know I must or my knees will blow up and I can feel the pain around my scapula where I did some damage a few years ago. That is the last thing I want to set off again. It was an excruciating sudden stabbing like having broken glass instead of angel wings.

January Total = 12/140 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs