Soda Challenge | Day 27 | October 20 | Wednesday

Steps: 10,123. Just made it and walked with wife after dinner.

Steps: 10,123. Just made it and walked with wife after dinner.

Breakfast: 2 -3 cups coffee (seems regular), 1/2 grilled salmon patty, apple
Snack: banana
Lunch: Subway foot-long veggie, no cheese, no oil—an automatic choice. Wish they made a 100% whole grain roll, but did the best I could.
Snack: apple and coffee
Dinner: salmon burgers, green beans and corn at home by myself after I gave a talk for 3 hours to nurse practitioner students – that makes in 9 hrs of lecturing in 6 days. Talked 3 hours on wellness and nutrition … these nurse practitioners are key to your wellness so the 30 or 50 that attended really can leverage our wellness messages—you do get a do over and small choices you make can make a big difference to your health.

Snack: too late
Kitchen closed at 10 p.m.

Comments on the day:  Even though I worry I am not getting enough to drink without the diet sodas—I really haven’t gotten the water bottle thing down—as Dr. Oz says, I can still read a newspaper through my urine (not really tested that way) so am getting enough fluid.

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

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