Weight Wars # 6

It has been a year since I last wrote about my weight struggle.  I changed my injectable from Victoza, to Trylicity and now Monjauro.  The Monjauro seems to have been a bit more effective as I have lost 8 lbs with it after being stuck at about 223 for some time.  I am now under the 220 mark which was a goal.  Now my goal is to actually get below 200.  At 215 I am still in the obese range (but no longer grossly obese).  At 196 I would no longer be obese but only over weight.  Here is watching that things continue in a positive fashion.  I am exercising more.  I try for 5x a week.  However I still have binge eating episodes.  My sugar is a bit better this wick.  A1C Monday was 6.8.  Under 7 was my goal.

Weight Wars #4. 2/25/25

 My previous weight post was during the middle of Covid, April 2021.  At that time I weighed 240, obese. Now I am hovering around 220.  My eventual goal is to be under190 overweight instead of obese.  My wife blames the weight loss on continued use of Victoza.  I feel this helps but it is more.  I don't eat quite as much.  I could exercise more.  I developed sciatica in 2022 which really limited my exercise.  But to be honest it has resolved enough I could be exercising more.

Weight Wars #3.   4/19/2021

 I have posted twice before, but not for the past two years.  I saw my weight go from 298 in 2003 to 248 in 2019 and 245 in 2019.  My weight has not dropped much more.  Now I weigh about 240.  I am no longer grossly obese but just obese.  However I have been stagnant in any further weight loss.  I was able to take pills to help with weight loss, and then Victoza shot.  Victoza helped me lose about ten pounds but then no more.  However it is going to take something more to get me below the 240 line and continue my trek to 190 which is my ultimate goal.   I was doing better before Covid made everything be work from home.  Then I did not walk near as much as I no longer took the train to work.  I have not gotten into a pattern of exercise since having retired.  I keep thinking something will change.  I guess that something will need to be myself.  I need to lose that last 50 lbs to be as healthy as I can be.  

So I commit to a half hour walk or activity everyday.  I commit to doing exercises to help my frozen shoulder.  I commit to watch my food intake.  I commit to no food after 8 p.m.  

Weight Wars #2. 4/11/2019

I published a previous post about my weight and being half way to not being obese, down from 298 to 248.  I can now say I am down another 5 lbs but still only half way.  The difference is an adjustment in my height.  I guess I am shrinking, which means I have another 10 pounds to lose before escaping the obesity line.  So down 55 pounds with a goal of 55 pounds more.  I hope this sharing will motivate me, as my life is at stake.

Weight Wars. 9/29/2018

I came across something really scary: a record of my weight from 2001 through 2003.  I started at 292 in December of 2001.  However I was down to 285 by mid January; only to blossom back up by the end of the year.  My last recorded weight in 2002, early December, was 292.  Then I became my heaviest.  I started 2003 at 298.  That is just gross.  That is the most I have weighed my entire life.  That is 100 pounds above the obese line.  I recorded that by the end of 2003 I was back to 285.  I have continued a mostly downward spiral, with significance periods of getting stuck.  I am half of the way to the obese line--in other words I am 50 pounds lighter than my heaviest with another 50 to go.
What have been the consequences.  I have diabetes and tinnitus, and sleep apnea and high blood pressure.  Weight is a contributing factor in all these areas.  I hope when I am no longer obese--some of these health issues will be resolved.  I would be grateful if just one or two  would improve and I not have to take so many medications.

When is the Best Time to Exercise with Type II Diabetes?

 I have always had a sense the best time for exercise is after dinner, thus driving the sugar into your cells.  However I have done this and noticed the blood sugar goes up rther than down.  I guess sugar is released to support the exercise.  An article from BlackDoctor.org sites a study that shows afternoon exercise is best.  It is best to have a consistent schedule but 30 minutes five times a week.  Those with afternoon 2-5 exercise show the most consistent improvement in blood numbers long term.  The conducted their study, and then repeated it four years later.  Current guidelines call for 150 minutes or more of moderate to vigorous exercise a week.  Across this study it showed that everyone who exercised, no matter when, saw an improvement in blood sugar numbers.

Weight Wars #5

 Checked my weight today and noticed it hasn't really changed since February.  However several other things have changed.  We moved to Nebraska and now have a home with stairs.  This requires more work getting up and down stairs.  I also no longer take Victoza as they told me it was no longer covered by insurance.  I changed to Trulicity.  This is similar to Victoza but it is a weekly shot instead of daily.  However when I moved I had to change insurance.  Now they are telling me my insurance no longer covers Trulicity.  Could be shortly I will be without an injectable.  I run out in a about three weeks which is when I have my next doctor appointment.  So the only variable I have here is to pick up the pace on exercise.  I think increased walking is in order.  

Weight Wars #4. Feb 2025

 My previous weight post was during the middle of Covid, April 2021.  At that time I weighed 240, obese. Now I am hovering around 220.  My eventual goal is to be under190 overweight instead of obese.  My wife blames the weight loss on continued use of Victoza.  I feel this helps but it is more.  I don't eat quite as much.  I could exercise more.  I developed sciatica in 2022 which really limited my exercise.  But to be honest it has resolved enough I could be exercising more.

Weight Wars #3.   4/19/2021

 I have posted twice before, but not for the past two years.  I saw my weight go from 298 in 2003 to 248 in 2019 and 245 in 2019.  My weight has not dropped much more.  Now I weigh about 240.  I am no longer grossly obese but just obese.  However I have been stagnant in any further weight loss.  I was able to take pills to help with weight loss, and then Victoza shot.  Victoza helped me lose about ten pounds but then no more.  However it is going to take something more to get me below the 240 line and continue my trek to 190 which is my ultimate goal.   I was doing better before Covid made everything be work from home.  Then I did not walk near as much as I no longer took the train to work.  I have not gotten into a pattern of exercise since having retired.  I keep thinking something will change.  I guess that something will need to be myself.  I need to lose that last 50 lbs to be as healthy as I can be.  

So I commit to a half hour walk or activity everyday.  I commit to doing exercises to help my frozen shoulder.  I commit to watch my food intake.  I commit to no food after 8 p.m.  

Weight Wars #2. 4/11/2019

I published a previous post about my weight and being half way to not being obese, down from 298 to 248.  I can now say I am down another 5 lbs but still only half way.  The difference is an adjustment in my height.  I guess I am shrinking, which means I have another 10 pounds to lose before escaping the obesity line.  So down 55 pounds with a goal of 55 pounds more.  I hope this sharing will motivate me, as my life is at stake.

Weight Wars. 9/29/2018

I came across something really scary: a record of my weight from 2001 through 2003.  I started at 292 in December of 2001.  However I was down to 285 by mid January; only to blossom back up by the end of the year.  My last recorded weight in 2002, early December, was 292.  Then I became my heaviest.  I started 2003 at 298.  That is just gross.  That is the most I have weighed my entire life.  That is 100 pounds above the obese line.  I recorded that by the end of 2003 I was back to 285.  I have continued a mostly downward spiral, with significance periods of getting stuck.  I am half of the way to the obese line--in other words I am 50 pounds lighter than my heaviest with another 50 to go.
What have been the consequences.  I have diabetes and tinnitus, and sleep apnea and high blood pressure.  Weight is a contributing factor in all these areas.  I hope when I am no longer obese--some of these health issues will be resolved.  I would be grateful if just one or two  would improve and I not have to take so many medications.

Updated Post: Ten ideas for fitness from Everyday Health

 http://www.everydayhealth.com/diet-fitness-pictures/10-everyday-tips-for-diet-and-fitness.aspx?pos=1&xid=nl_EverydayHealthManagingDiabetes_20140524#/slide-1

Ten ideas for fitness (I am not very fit but would like to be) from Everyday Health.  I originally wrote this in 2014 and it is time to return
1) Exercise at the right time of day for you.  I am not sure when that would be.  One thing I noticed just Friday.  When I walk to the light rail station after work (about a mile) rather than take the bus, my blood sugar is 20 points lower in the evening.  However other than that, It is hard to squeeze in exercise.  However, I should take an after dinner walk.  Two times around the park would be about another mile, and maybe that would put me over the top.

I am now retired and don't walk to the light rail.  My blood sugar is generally under control.  This is due mostly to medication rather than my exercising and eating better.  I exercise rarely due to sciatica.  However most of the time it doesn't bother me, yet I still don't exercise.  It is a habit I got when the sciatica was worse.
2) Develop a fitness plan.  This section suggests someone at a gym, or a personal trainer.  However, I have never done that.  The key here is knowing your aim, your goal for fitness.  I have my very clearly in my mind, to get below 200 lbs.  However, the steps are lacking.

I did go to the gym and develop a fitness plan with lots of stretches for locked shoulder and sciatica.  However I have not been to the gym for a couple years and is something I need to correct.  The ony days I get lots of steps is when I go to the temple all day.
3) Find a favorite exercise.  My favorite is basketball.  However I have not played much since developing locked shoulder.  However it is probably time to take it up again.  The issue, just shooting does not make you work very hard.

We have a hoop outside, yet I don't even go out to shoot.
4) Vary your exercise.  It suggests aerobic one day, then weight training then Pilates or Yoga, and then a day off.  I could handle that, with slow walking daily, but more than two days a week maybe.  However I need to find some method of strength training.  Instead of Yoga or Pilates, I could do stretching.  My mobility is so poor I need to do something.

Physical therapist suggested stretches which I do if I start feeling a twinge in my sciatica.  Physical therapist also suggested exercises for sgtrengthening the core, which I don't do but need to do.
5) Exercise with a friend.  Miranda walked with me a couple times, and maybe she could be a walking partner again.

 I often suggest walking in the evening but no one goes so I don't either.  
6) Enjoy easy snacks.  By this they want you to avoid processed snacks, but fruit, nuts, yogurt or turkey are recommended items I like. 

I am conscious of this but my snack too often include cookies and ice cream.  I also include nuts on occasion.
7) Factor in fluids.  Especially water.  Avoid caffeine.  Watered down Gatorade is OK if you need to replace electrolytes.

I am good at drinking water.  Two water bottles full a day.
8) Skip the soda.  Soda is bad.  Bad for you teeth, your bones, your insides and your out.  Even diet soda is bad.  I have a root beer occasionally, but don't usually drink soda. 

I usually have water, sometimes I add a sugar free flavor packet.
9) Cook more than you eat.  Having leftovers the next day will help avoid fast food, to come home to something you can just pop in the micro wave but is nutritious and delicious.

I am the best in the family at eating leftovers.
10) Get active after eating.  A light workout is recommended.  Since I eat late, this goes in with the walking around the park.

Currently I do not exercise after eating.  This is a place for change.

How to Lose Belly Fat

I saw the title to this article in Everyday Health and was really excited.  This is one of my goals.  However I was a bit disappointed in the suggestions.  The article is about exercises to lose belly fat.  It suggests the best involve weights--High-Intensity Strength Training.  Studies show strength training targets belly fat better than cardio.  One of the exercises is the incline push-up.  This is something I can do, and there are chances to do this many times a day.  The other exercises seem too complicated and I can't really see them in my brain.  I need a video or someone to guide me I guess. 

7 Tips to Help You Stick With Exercise When Managing Type 2 Diabetes

This   article is  taken from  Everydayhealth.  I explore each bullet and how I am personally doing.
Exercise helps with weight loss; and weight loss helps to reduce your A1C.  Exercise can be as simple as walking.
1. Start slowly:  I am a walker, but my walking is still slow.  This article suggests working p to 30 minutes of brisk walking daily.  I need to add the brisk part.
2. Choose an activity you like:  I don't mind walking, and this is what I usually do.  However I would like to add some basketball and other enjoyable activities.
3. Grab a Friend:  I have failed with this regard.  Most of my walking is as I commute or as I play Pokemon during lunch.  I have not been able to interest anyone in exercising with me in the evening, even for a walk.
4. Reward Yourself Along the Way:  I have failed in this regard.  My reward is to go out to eat which defeats the whole process in the end.  This article suggest rewarding yourself with music.  This may be a better way to motivate myself.
5. Formally schedule you workouts:  Again I am not good here.  Of course commuting exercise is at the same time everyday.  However other exercise usually depends on the weather.  If it is too hot, I choose to read a book instead.  I would be  good to schedule exercise with a partner.
6. Prep for your workouts:  Again I haven't done this.    I do not lay out clothes as I am wearing work clothes. 
7. Check your blood sugar before and after exercise:  I have never done this.  This article says it is a good idea as the numbers should provide motivation to continue exercising. 

Calorie Busters

This little article is from the magazine Health.Com.  I like most of these little ideas.  However a couple really jump out at me.  Taking the stairs is easy, but also hard in its own way.  However it is a good idea for burning calories fast.  I like doing chores.  A half hour of chores can burn 120 calories.  A good suggestion is doing cardio while waiting for things in the kitchen, such as the microwave or toast or cooking.  Taking t.v. binges are smarter if you exercise 15 minutes before.  I also like active dates, but don't have a regular partner for exercise. 

The Sugar Habit

http://www.everydayhealth.com/type-2-diabetes/diet/beat-your-sugar-addiction-to-manage-diabetes/?pos=1&xid=nl_EverydayHealthManagingDiabetes_20161129

Here is a look at curing the sugar habit for diabetics, presented by Everyday Health.  Too much sugar can be very bad for diabetics, and lead to sugar spikes in the blood.  There is a video about different non sugar sweeteners.  However it includes the best alternative, is natural sugars; like those from fruit.

The article included gives two keys to combating the sugar habit.  the first to have many small meals and snacks throughout the day, thereby avoiding the big sugar spike.

Diabtes is associated with sedentary life style.  The second suggestion is to exercise to cure the sugar craving.  This is not full blown exercise.  Any little bit of exercise can help.

Diabetes: Lowering Your A1C

A1C is a blood test which can let you know how you are doing with regards to diabetes management.  Mine has been too high for some time, 10.2 first of 1026, then down to 8.9 and 8.5 but my last lab back up to 8.8.   have gone through several medication adjustments to try to get this under control, adding januvia and then later gong to extended release metformin.  These have done some good.  However I am looking at these points from Everyday health to bolster my results.  Anything over seven is considered too high.  Below 5.7 is considered normal.
1. Move more.  At least 30 minutes of exercise five days a week is needed.  However this does not have to be formal exercise.  Participating in a sport, walking, or other activity requiring movement will do the trick.
2. Eat a balanced diet with proper nutrition sizes.  Ideas include using a salad plate instead of a dinner plate, be mindful of portion sizes when eating fruit starchy foods and fats, avoid processed foods, and avoid sugary drinks.
3.  Stick to a schedule.  Skipping meals, and then overindulging, or going too long without eating between meals can lead to unhealthy drops and spikes in blood sugar.  I have heard small meals with regular snacks in between is best.
4. Follow you treatment plan.  Best to take medications when they should be taken.
5. Check your blood sugar levels regularly.  This is one I am not doing regularly.  Unless I am on the train, I usually don't check my level.  It is important to check so you can learn how you level responds to certain activities and foods.
Consultation with your doctor about your A!C levels is always a good idea.

Article: Eat to Reduce Belly Fat

This article is form the email stream "Living with Diabetes from Everyday Health.  I was looking for the easy fix for my belly fat, however this article basically says there is no easy fix.  However it does say that to lose one to two pounds a week then you should eat 500 to 1000 less calories per day.  Now that is a big goal.  Here is the exact quote, "To reduce weight in this area [the midsection], it's important to go on a diet that includes plenty of fruits and vegetables, lean protein, low-fat dairy, and whole grains, and to reduce portion sizes and therefore caloric intake.  It points out how belly fat can lead to problems such as heart disease and type II diabetes.  In terms of exercise, it suggest cardiovascular mixed with resistance training to build muscle.  
  

**Get Fit: State of Wellness: Santa Clara County

I threw this up in my office when I received it.  It is magnetized.  I was looking at it today, and I am seeing that I am halfway there, the upper half.  I really didn't pay much attention closely.  So I have down 30 minutes of walking five days a week.  I guess walking isn't cardio, but it's what I can do.  However the lower half says two times a week do strength building exercises in three areas, Upper, core and lower, and do 1-3 reps in each area.  I haven't been doing this at all.  So some adjustment is needed.

**Video Review: Walking Down Your Blood Sugar

This exercise video features Leslie Sansone who walks you through a two-mile aerobic walk.  The part that relates to diabetes is the pep talk she gives while you are walking.  This includes saying we do not let exercise beat us, but invigorate us.  We are only beaten when we stay on the couch.
I found the two-mile workout more than I could handle.  However, Sheri says she has a DVD with the same concept, which has one to four mile workouts.  I think I can handle the four mile.  Sheri says it is pretty mild.  her walks start slow, then build and then cool down and stretch.  That sounds good. 

**Weight Loss Saboteurs

This is a list from Everyday Health of things which can sabotage weight loss.  Some of these things you would not suspect, while others make sense. 
Love of Late Night Television: Now here I have a problem.  I don't stay up late on week days, but I do on the weekend.  I don't watch television however.  I watch movies, or once in a while I get working on a project.  However the snack craving can sometimes hit on this nights.  The advise from this list is to tend towards healthy snacks, which is easier said than done.
Traveling for Work: I thought I was sunk, as I travel five hours daily.  But they are talking more about business travel, where you are away from home, and prone to eat at unhealthy restaurants, or snack as you travel by car.  I don't travel for work, but when I travel for visiting this is something to be concerned with as those gas station foods can pack on the calories fast. 
A Cardio Obsession: I have no worries here.  However the reason for this is because too much cardio breaks down muscle, not fat.  They suggest a combination exercise, one minute cardio ad then a minute at a slower pace, like running sprints between walks. 
Blasting the Air Conditioner: If we are forced to use mechanisms of our body to cool down, then we burn calories and can better control our weight.  Also a cooler environment seems to encourage you to eat more.  (Actually the opposite is what the say, we eat less when we are hot.)  I think resorting to a salad on hot days, or something very light, are defenses against heat.
A Jam Packed Fridge: An overloaded fridge not only leads to spoilage of food, it also seems to hide foods.  The vegetables in the cooler seem to be forgotten and we grab the easy fattening foods.
A Daily Diet Soda Habit: This one seems weird.  Diet sodas save calories.  However research shows those with the diet soda habit gain more weight.  Perhaps the reason is you later satisfy the sugar craving with other snacks.  I for the most part avoid sodas, except when I get the craving for rootbeer.
Constantly Multitasking:  This one also is a paradox.  You would think being more busy would lead to more calorie burn.  However it does lead to less thought taking towards our diet, and more ikely to choose unhealthy foods which put on weight.  Also exercise is one of the tasks that often is thrown out when people are busy.

**Taking Care of My Health

State of Welllness: Wellness Works winter 2014

This county provided pamphlet starts with a review of the health of county workers.  It is not very flattering, but good to know I am not alone.  55 percent of the county in general, and 56 percent of county worker are either overweight or obese.  I must admit I would like to get down to just being overweight.  51 percent of county workers have high blood pressure or are borderline, 44 percent are stressed or very stressed.  I have to say with regards to stress, it is stressful doing more with less, which seems to be the trend.

So some answers:

Eat right.  They suggest enjoying your good by eating more slowly, and eating less.  Prepare portions visually by using smaller plates, have of plate should be fruits and vegetables; leafy colored vegetables over starchy ones (my favorite is potatoes which didn’t make the list).  Make half your grains whole grains—watch the bread and the rice.  Eat less processed food, ingredients list should be short and sweet, avoid sugary drinks and make sure to include dairy.

Get physical activity:

“Exercise is absolutely essential to a healthy lifestyle.  Try to get in at least 150 minutes moderate physical activity each week; more if weight loss is the goal.”

Smart goals

These are goals that are attainable and time bound.  They are specific identifying actions to reach the goal; measurable, how much how long etc.; attainable, outcome is within reach; relevant, start small and make sure you have skills, resources to achieve goal; and time-bound, have an end date.

March into May, the county is sponsoring an exercise program which they do every year, to get people more active and to measure their activity.

**Eight Ideas to Lose Weight

Here is another bit of advice from Everyday Health.  This is some key pointers to losing weight and keeping it off.  1. Portion Control.  This is a big one for me and can sabotage and diet.  2. Eat slowly, it takes a while for your body to tell you you are full.  3.  Eat your vegetables first.  Never tried that.  4. Don't ski[ meals.  If you do your body will think it is starving and it is hard not to overeat when you are starving.  5.  Drink plenty of water.  6. Switch to healthy snacks.  This is something our family struggles with.  7.  Exercise as often as you can.  Exercise is key, and the only way to get fit.  8.  Keep a record.  What and important art of the whole process.
http://www.everydayhealth.com/diet-nutrition/food-and-mood/lifestyle-changes/adopting-healthier-habits.aspx?pos=1&xid=nl_EverydayHealthDietandNutrition_20140618

**Staying Motivated to Exercise

My exercise pattern has really been erratic lately.  I do know the more I exercise the better able I am to control my weight, and I need to lose; and the more consistent are my sugar numbers.
http://www.everydayhealth.com/diet-specialist/excited-about-exercise.aspx?pos=4&xid=nl_EverydayHealthHealthyLiving_20140327
This article gives some pointers, do something new, don't call it exercise, join an outdoor club or group like hiking, biking, trail running, climbing, etc., get involved in a team sport, get a buddy and have dates a couple times a week.   The most important part is his last statement, if you have problems staying motivated "Then ask yourself this, "Which do I hate more — exercising or being uncomfortable in my own body?” I think you know the answer to that?"

I could lose 60 pounds

**Walking for Health and Diabetes Control

http://www.everydayhealth.com/diabetes/regular-walking-protects-against-heart-disease.aspx?pos=1&xid=nl_EverydayHealthManagingDiabetes_20131110
I have gone through periods of being a big walker, to periods of just walking enough to get by, to the bus stop, to the train station, but never more than necessary.  This article talks about the benefits of walking.  Even a little bit of walking can go a long way.  And for someone with diabetes as myself, every health advantage I can get is needed.  In fact, I have been told that if a can bring my weight down, I might be able to lose some of my pills.  I do pretty well controlling my diabetes with pills, but wouldn't it be better to control it with diet and exercise.  Now I take eight pills in the morning, and another four at night.  That is twelve daily.  Wouldn't it be nice to lose a few of those pills.
The first thing it says is to set a small goal.  Walking and extra 10 to 20 minutes two or three days a week is a place to start.  From there a gradual increase in the goal would make for even more benefit.  It also talks about having a partner.  This I don't have, but it is possible to achieve with checking in, and I can use this blog as a place to report, which will be like a partner.  This week I walked twenty minutes on day, and another five minutes another.  I am going to count tomorrow as part of the week, so another 10-20 minute walk and I will have week one.  My first goals is to walk 20 minutes three day a week.  That is the goal for next week.
Just another side note.  I heard of a man who weighted 440, and lost half his weight to 220.  One of the things he did was walk three miles a day.  Walking really does help.  I know the days when I walk, my blood sugar is lower.

Ten Fitness Tips from Everyday Health; and My Thoughts

http://www.everydayhealth.com/diet-fitness-pictures/10-everyday-tips-for-diet-and-fitness.aspx?pos=1&xid=nl_EverydayHealthManagingDiabetes_20140524#/slide-1
Ten ideas for fitness (I am not very fit but would like to be) from Everyday Health:
1) Exercise at the right time of day for you.  I am not sure when that would be.  One thing I noticed just Friday.  When I walk to the light rail station after work (about a mile) rather than take the bus, my blood sugar is 20 points lower in the evening.  However other than that, It is hard to squeeze in exercise.  However, I should take an after dinner walk.  Two times around the park would be about another mile, and maybe that would put me over the top.
2) Develop a fitness plan.  This section suggests someone at a gym, or a personal trainer.  However, I have never done that.  The key here is knowing your aim, your goal for fitness.  I have my very clearly in my mind, to get below 200 lbs.  However, the steps are lacking.
3) Find a favorite exercise.  My favorite is basketball.  However I have not played much since developing locked shoulder.  However it is probably time to take it up again.  The issue, just shooting does not make you work very hard.
4) Vary your exercise.  It suggests aerobic one day, then weight training then Pilates or Yoga, and then a day off.  I could handle that, with slow walking daily, but more two days a week maybe.  However I need to find some method of strength training.  Instead of Yoga or Pilates, I could do stretching.  My mobility is so poor I need to do something.
5) Exercise with a friend.  Miranda walked with me a couple times, but maybe she coul be a walking partner again.
6) Enjoy east snacks.  By this they want you to avoid processed snacks, but fruit, nuts, yogurt or turkey are recommended items I like. 
7) Factor in fluids.  Especially water.  Avoid caffeine.  Watered down Gatorade is OK if you need to replace electrolytes.
8) Skip the soda.  Soda is bad.  Bad for you teeth, your bones, your insides and your out.  Even diet soda is bad.  I have a root beer occasionally, but don't usually drink soda. 
9) Cook more than you eat.  Having leftovers the next day will help avoid fast food, to come home to something you can just pop in the micro wave but is nutritious and delicious.
10) Get active after eating.  A light workout is recommended.  Since I ate late, this goes in with the walking around the park.

** Eye Health from Vision Service Plan

Who new there was so much to know about your eyes.  I didn't even realize there was such a thing as "Computer Vision Syndrome."  This article is from Vision Service Plan and came to work.  It includes many links for additional reading.  It is interesting how nutrition and exercise play a part even in eye health

Enjoy Your Vision… for a Lifetime
By taking care of your eyes, you can see a lifetime of enjoyment!  Here’s how:
·         Get annual vision exams… starting at six (6) months of age through our Golden Years. ·         Exercise regularly…to help keep your eyes healthy and prevent conditions linked to chronic illnesses. ·         Eat foods rich in antioxidants… to protect your vision over a lifetime and help prevent developing eye conditions. ·         Protect your eyes…by wearing sunglasses or protective eyewear to lower your risk of damage or injury. ·         Give your eyes a break…by following the 20-20-20 rule to prevent “Computer Vision Syndrome”.   The rule is after viewing screen for 20 minutes look at something at least 20 feet away for 20 seconds.