Apr 28

Apr 19

As the title says, I started out so well.  In fact, I followed through on the workout through Thursday as per schedule.  Friday, after walking all over the Fiber Event, I copped out on the rest of the workout, then Saturday and Sunday I was sick, so there was very little walking done and nothing on the rest of the workout.  So, I am going to repeat last week’s workout schedule.  I want to do a complete week at it before moving on to the next one.  I am determined, though, to complete it this week.

Here is the week average comparison, though:

Beginning of Week 1                                End of Week 1

3,716 steps/day                                       4,932 steps/day
4 floors climbed/day                                6.6 floors climbed/day
1.23 miles walked/day                              1.64 miles walked/day
1,611 calories burned/day                        1,680 calories burned/day

So, there is an improvement, and since my steps walked Saturday were only 598 due to spending most of the day in bed, I guess I can’t complain for the first week.  But I am complaining.  I can do much better than this.  I have done much better than this in the past.

So, let’s look at food.  Today, my eating plan is:

Breakfast: 12 oz 2% milk, one scoop Chocolate Peanut Butter Swirl Spirutein protein powder, and a banana – 367 calories, 50 grams carbs, 6 grams fat, 25 grams protein, 297 sodium and 1,015 potassium.

Lunch: 1 serving spaghetti squash with organic pasta sauce (no cheese), homemade meatballs, steamed broccoli – 287 calories, 20 grams carbs, 14 grams fat, 20 grams protein, 686 sodium and 318 potassium.

Supper: 1 serving Asher’s “Green” smoothie (from Danielle Walker’s Against All Grain: Meals Made Simple book) – 191 calories, 40 grams carbs, 7 grans fat, 4 grams protein, 90 sodium and 473 potassium.

Snacks: 1 oz pistachios and 2 medjool dates – 220 calories, 40 carbs, 7 fat, 4 protein, 90 sodium and 473 potassium.

Totals are: 1,065 calories, 149 grams carbs, 32 grams fat, 52 grams protein, 1,092 sodium (out of 2,300 max), and 2,495 out of 3,500 needed.  Most people don’t get enough potassium, and getting 3,500 in a day isn’t easy.  Since I have a hereditary potassium deficiency issue, I need to eat more potassium rich foods.  Still, this is far better than I used to eat.  Also, I want to add a scoop of casein protein to the evening smoothie to make it burn slower.  I have ordered some, but it isn’t here, yet.  I’ll let you know how that goes.

As you can see, I front load my calories in the day.  I think this helps me burn them better during the day rather than eating a heavy supper and then going to bed soon thereafter.  Most of the week will be along these lines, but as soon as the casein protein comes in I will add it to the smoothie.  It will add 112 calories, bringing my total up to 1,177.  Since I don’t want to go over 1,200 calories a day, this will work in perfectly.

My weight is still 155, but I am blaming doing nothing exercise-wise Saturday and Sunday.  We’ll see how this next week goes.

Edit:  I received the casein powder in the mail last night and tried it.  It wasn’t bad – reminded me of the taste of hominy, which I love and can no longer have.  Also, I slept very well last night, so the slow digesting casein might become a permanent part of my diet.  I am going to try blending it into a smoothie tonight with fruit, avocado and kale, so, basically, the Asher’s Green Smoothie but replace the apple juice with water and casein.  I’ll let you know how it works.

Apr 18

I apologize about my voice and the skipping around on subject matter in this one.  I wasn’t feeling well.  I did end up at the doctor’s office and have an inhaler.  Yay, spring!

Quaker Yarn Stretcher Shawl

Leading Men Fiber Arts

Hidden Valley Fiber Mill

Ohio Valley Natural Fibers

Dyed in the Wool




Apr 14

Since I have not been blogging as much since I started my podcast, I have noticed the number of spam comments have gone down tremendously.  Hmmm…

Now that tax season is over and fiber show season begins this week (Sandy and I are going to The Fiber Event in Greencastle, Indiana, Friday afternoon so if you see us there, please say hi!), I want to pick back up on the blogging.  I’ve missed it very much.  I am hoping to find a nice balance between the podcast and the blog with what I talk about and what pictures I show.  There will be some cross over, no doubt, but there will be some things only on the blog, and some things only on the podcast so those of you who participate in both don’t get bored.

Also, I want to use the blog as an addition to some of the podcasts.  For example, when I do some of the dyeing podcasts, I will have recipes and notes on the post for that podcast where I show it and talk about the dyeing experiment or activity.  Or, when I am talking about fleeces, I can list here where Sandy and I purchase them so you can get some raw fleeces for yourselves, too.  I guess I want to use the blog to add to the podcasts with much more than the non-existent show notes.  It means some preplanning needs to be done on my part, but I should have time for that, now.

Also, I want to do some series here.  Maybe have a certain day of the week focused on my fitness and food journey so those who aren’t interested will know not to bother checking that day.  Another day focused on what I am reading, watching and learning.  Things like that.  What do you think?  Maybe turn the blog into a weekly magazine of sorts with different days hosting different features and articles, and maybe some fiction or special photography thrown in on occasion for a bonus.  I’d also like to feature another craft or craftsman once in a while here as well as the podcast.

Mind you, I am just thinking out loud here, but feedback from you all would be most welcome.

Apr 12
I’m at it again
icon1 basicallybenita | icon2 Diet and Fitness | icon4 04 12th, 2016| icon32 Comments »

Okay, you all know that I went off all sugars and sweeteners last July on my birthday.  And in January, I did the Whole 30 plan.  Well, here is an update on where I stand right now.

Since last July, I have lost between 17 and 19 pounds (I am bouncing between 153 and 155) and nearly two pants sizes.  I say nearly because I was wearing tight size 14’s and now I am wearing lose size 12’s.

Beginning February 1st, I added back in some dairy (about 10 ounces milk each morning with my protein shake (Spiru-Tein Chocolate Peanut Butter Swirl) with no ill effects.  But, each time I have tried to add in something grain-wise, I have had a severe reaction as in bloating, gassy and diarrhea.  I’ve tried different types of gains from gluten free to oats to rice and all with the same reaction.  So no grains.

I have not added back in legumes although I may try lima beans.  Why lima beans? Because they contain a very high level of potassium and I am naturally potassium deficient.  I get this from my maternal grandfather, and I know of one cousin who also inherited this problem.  Because of that, I eat bananas, dates, green vegetables, etc. each day to get as much potassium as I can.  I may make a chicken soup this weekend with lima beans in it just to try it out.

So, what is next?  Well, since my weight is pretty much stabilized in the low to mid 150’s, it’s time to add in some form of exercise, especially now that tax season officially is over for me.  I came up with a slowly increasing, 16-week program that I began yesterday.  I have an appointment with my cardiologist at the end of next week and will go over it with him just to make sure it is okay to continue at the rate I have designed.  I have been having some angina issues lately, which I hate, but the 81 mg aspirin a couple of times a day seems to be helping.  Over exertion seems to trigger it, and I have been so sedentary lately, that any exertion seems to be over doing it, which is another reason it is time to get moving, again.

I still wear my Fitbit Charge HR pretty much 24/7 (shower and charging times are the only times it is not on my wrist) and I printed out my weekly status this morning.  It is pathetic.  My average daily steps are only 3,716 (1.23 miles), floors climbed is 4, and 1,611 calories burned daily.  Like I said, pathetic.  So, the following is the daily program for the first week – same thing each day except Thursday, which is my rest day.  Thursdays are my lowest ebb energy-wise of the week, so I am taking that day off to rest.

Partial squats – 10 (partial so that I don’t damage my knees while getting used to doing squats again)
Side to side lunges (10 each side)
Walking – 30 minutes at 2.7 mph
Tricep curls – 3 lb weights – 10 each arm
Bicep curls – 3 lb weights – 10 each arm
Plank – 10 seconds
Leg lifts – 5 (I am laying on my bed with my legs off the end and am bring my legs up over my head)
Stairs – up and down three times (this is on top of any normal trips each day)
Calf raises – 10
Pecs – 3 lb weights – 10 times (I am lying on my back with my arms outstretched and bringing the weights up in front of me.)
Back – 3 lbs weights – 5 times (I am lying on my back with my arms outstretched and bringing the weights back as high as I can go.)

It doesn’t look like much, but it’s a start and will help me get back into the routine of working out each day.  I actually woke up looking forward to doing another round today.  I don’t believe in the “no pain, no gain” mythology.  I am a little sore in the quads and pecs, but just enough to know I did something with them.

Steps walked yesterday was 7,145, which is still pathetic, but nearly double the daily average last week.  I need to start getting in some extra walking in each day to get this up to 10,000, but I have to go slowly into this and not push it.  This is something I will be discussing with my cardiologist because the angina attacks are painful, and I want to avoid them if at all possible while getting back into shape.

So, this morning I weighed 155.  Let’s revisit this a week from today and see where I stand.  Also, I will give you the Week 2 program with a comparison with this week’s so you can see the differences.

The last day of Week 15 is my birthday.  I’m going to be interested in comparing where I am with where I was on the same day last year.

Apr 11

Apr 6

Kim sent me a picture of her and Jon wearing the hats I made them.  They were at an Indianapolis Indians baseball game last Saturday and it was snowing!


I’m glad they had these hats to help keep them warm.  I love these two!!

Hat is the Basic Norwegian Star Hat

Apr 4