Today I went out on the trail right after work to just walk, like I used to do every day in the old days. I did it mostly because I enjoy it. But doing things you enjoy can also relieve stress, which is an important factor in health and longevity.

In my most recent dietician visit I met Lindsay, my new dietician. Angela has moved to a different job, but was present for the introduction. I explained my current frustration with stalled weight loss. I’ve been staying between 195-201 pounds. My body fat is still dropping slowly. If I have less than 2000 calories, I don’t lose wieght at all. At 2000 and possibly higher I can still maintain. Linsday recommended increasing cardio when body changes stall. I’ve heard this before! So it’s time to get serious about cardio.

Lindsay says that a healthy body fat range is between 18 and 25. I’m not sure why, really. The only explanation she had was that older people may need more body fat if they get sick. I suppose this makes sense, but she was referring to people much older than I am, over 70 years old. She said that men in their twenties could have low teens in body fat. But no reason why I could not. I think I will see her again in January, hopefully I’ll be closer to the teens then and we can discuss this some more.

At the time I paid this visit, a few weeks ago, I was still trying the Remington James cutting diet, eating a pound-and-a-half of meat per day. She says this is too much protein and prefers my previous flexible diet, which I am back on now.

In the diet report I discuss some great pizza I had recently. In other Diet Dept. news, I have tried a new Blue Zones recipe, Sardinian Tomato Sauce. The first try, it wasn’t thick enough, the second came out better. I think the reason may be that I’m getting better at using the immersion blender (be sure you don’t splatter sauce all over your kitchen!). I made a double recipe and froze quite a bit of sauce, so now I can have whole-weat or quinoa pasta with homemade tomato sauce, and quickly without doing all the sauce preparation and simmering. Highly recommended, check it out in The Blue Zone Solution recipe section.

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Recorded December 11, 2018.
Weight (change since Jan 2018): 198 (-76)
Workout time: 168 Minutes
Total Distance (total since Nov 2017): 7.56 Miles (305.75)
Steps: 17,080
Muscle Mass (change since Aug 2018): 151.18 (+8)
Body Fat: 23.8%
2018 Goals:
ACHIEVED (1) Run 10.5 miles in one day by 11/18/18
(2) Lose 100lbs by 12/25/18
2019 Goal: 15% Body Fat