Now, the progress part:
I had a routine exam today, and I'll have the doctor consultation/progress check next week.
NUMBERS LAST WEEK:
Blood Pressure: 139/106
Heart Rate: 81 bpm
In-Office Weight: 284.4
At-Home Weight: 280
NUMBERS THIS WEEK:
Blood Pressure: 139/90 (Down more, but not enough yet)
Heart Rate: 71 bpm (Pretty good)
In-Office Weight: 279.2
At-Home Weight: 275 point something
BP and Heart Rate are lower, which is good. No wrath-of-the-nurse fell upon my head!
I've lost 4-ish pounds in a week, which is good for my morale.
WHAT I DID ALL WEEK:
1. Stuck close to the Simply Filling program. My previous post's peppers have served me well as lunch at work! I ate a boiled egg with some salt for my first break, and my Materne GoGoSqueez Apple Sauce with Cinnamon on 2nd break, cuz I'm a big kid now. :D My blood sugar bottomed out the first couple days at work because I guess I cut out too much too quickly, so I dosed with Cheez-its and extra applesauce until I felt better. I also bought low-fat thin-buns that are whole wheat as vehicles for my fat-free deli meats.
2. Deviated intelligently, when possible. I ate some chocolate every day. Plus Cheez-its. I ate Wendy's chili on a garden salad with a baked chive-and-sour-cream potato. All but the chili is "allowed". After the blood sugar drop, I picked up some Kashi Go Lean Crunch to replace my leftover Crunch Berries.
3. Focused on lean protein, fat-free dairy, some veggies and some fruit. Didn't do the full-on veggie bake side dish to go with my peppers at work.
4. Measured portions with actual measuring utensils. Or used pre-measured portions (like the applesauce). No eyeballin' here! Moderation only works for me when I just don't put it on my plate!
5. Light exercise. I took my exercise bands to work and got in some light stretching and strength training to all my major muscle groups over the course of 2 hours or so-- in between calls-- the first day! :) I noticed a mood improvement. I was calmer, less antsy, more relaxed and less easily irritated. I wasn't as likely to yawn, either. I felt more alert. The second day, I did my short 15lb weights routine on my arms, chest, back and legs before work, and some abs/cardio with the bands at work. (Hey! I was by myself, and it was kinda slow going! I had to amuse myself...) Chair exercises are comical, but they get the job done!
6. Used very little salt and paid attention to when my blood pressure spiked. (At work, stressful callers, annoying coworker habits, etc.) And then I tried to calm it down instead of let it fester. Deep breathing and such!
7. Drank tons of water, while at work. When I've got nothing better to do, I should be drinking water, I decided.
CONCLUSIONS: I've felt better for longer this week. I've subconsciously and consciously leaned toward healthier food choices. I've shopped intelligently. I have some type of permitted food on hand at all times so I don't stray. It feels easier this time...