Monday, April 24, 2017

Monday Macros - 4/24/17

Monday Macros.

Weight = 149. Weight gain/loss this period = 0 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 15/59/26%. Daily avg cals = 2,235. Body Fat = 10.4%

A little carb heavy this week, but not much. Still well within my goals

Here's an easy chicken recipe;

  • One split chicken half. You can purchase split chickens at most supermarkets. It is an inexpensive way to buy chicken and does save a bit of a mess from doing it yourself (I always pick the side with the butt)
  • Your fav chicken seasoning
  • Healthy fat.
  • A medium sweet potato if you want a carb side
  • Place sweet potato and cast iron pan large enough to hold the chicken in the oven
  • Turn the oven on at 425F
  • Pat chicken dry and lightly oil with your healthy fat.
  • Season chicken with salt/pepper and your chicken seasonings of choice. 
  • When the oven is heated up, put your chicken (skin side up) in the hot cast iron pan.
  • Cook for 48 mins.
  • Remove from oven and allow to rest for a few minutes.
  • Chicken and sweet potato should be done at the same time
Mom got us a Stub cast iron oval roaster a few Christmases back that works perfect for this


Now, the drippings in the pan are perfect to make a sauce. Deglaze with a bit of chicken stock, brandy, wine (whatever). Reduce to a glaze or reduce and add a bit of cream and then reduce again to get the consistency you want. 

Have some veg on the side and a you have a perfect, easy peasy, weeknight dinner for 2.

More Monday Macros

Monday, April 17, 2017

Monday Macros - 4/17/17

Monday Macros.

Weight = 149. Weight gain this period = 1 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 16/60/25%. Daily avg cals = 1.971. Body Fat = 11.9%

We went to a friend's family party this last Saturday. It really was a great time. Lots of little kids playing all over, grill grilling, nice and cool with a little breeze. It was the kind of party where there really wasn't any silverware. You grabbed the meat with corn tortillas and had at it. So it was a heavy, heavy carb day. My best friend's father's birthday and they had Tres-Leches cake. I did have a small piece because... well I was asked several times and don't have the Spanish to decline courteously. The sugar had my head pounding before too long, but it was good cake Carbs ended up averaging out at 80 gr/day even with Saturdays high.

I discovered something that can save a chunk of cash and put some awesome meat on the table. All it takes is getting to know your meat counter crew.

Regular hamburger contains the trim from pretty much all of the beef butchery that goes on during the day. One of the items that gets tossed in the grinder is the tenderloin tips. Now, if you have gotten friendly with the people behind the counter, you can ask them to save those tips for a couple of days and get a couple of pounds at hamburger prices

You can saute the tips up until they are "cooked thru" as required when you have a suppressed immune system without loosing too much in the way of taste and tenderness.

I did wear my SPF 50 and my big floppy sun hat to the party, but still feel like I got too much sun.  It was worth it though, being in all of that energy. Makes life worth living.

More Monday Macros

Tuesday, April 11, 2017

Quarterly Dermatologist Visit - 4/11/17

I've spoken about the importance of skin cancer prevention after a lung transplant, and what I have been doing to protect myself.  I've had to go through a series of three Blue Light Treatments to address issues that keep popping up and I am now on a cycle of seeing my dermatologist once every 3 months.

Today was my quarterly visit, and there were 6 more spots that required freezing. Three on my face and three on my bald spot. One of the spots on my face was right under my eye, that one was a bit painful to treat. Now I'm good to go for another 3 months or 3000 miles, whichever comes first.

I already wear a hat when out in the sun, and use SPF-50 sunscreen to help minimize exposure. I really do enjoy being out and about too much during the day to become a vampire.  Should be OK so long as we get the issues identified and taken care of early.  A quarterly freeze is worth the ability to enjoy my life with new lungs.

Monday, April 10, 2017

Monday Macros - 4/10/17

Monday Macros.

Weight = 148. Weight loss this period = 1 lb. Total weight loss = 103 lbs. Macros for the week = Carb/Fat/Prot - 13/60/27%. Daily avg cals = 2,096. Body Fat = 10.8%

I've been tinkering around with a Sweet Potato Waffle recipe and think I've finally hit upon the what works for me.

1 cup of leftover Sweet Potato (≈133 gr)
2 eggs
2 Tbsp coconut oil
salt and your favorite sweet potato seasoning.  Allspice would be nice. I use a Moroccan style rub that tastes great with sweet potatoes.  

Whip the egg until frothy. Smash in the sweet potato then add spices/seasoning, oil, and whip with a fork. Plop half into a waffle iron and ta da, two waffles. 

I just add butter.  Berries would be a nice addition if you wanted a little sweet.

A little carb heavy but not bad for an occasional meal when you're Jonesing for something different.  Carbs = 29 gr, fat = 42 gr, protein = 14 gr. when served with butter.

More Monday Macros

Monday, April 3, 2017

Monday Macros - 4/3/17

Monday Macros.

Weight = 149. Weight gain this period = 1 lb. Total weight loss = 102 lbs. Macros for the week = Carb/Fat/Prot - 13/59/28%. Daily avg cals = 1.995. Body Fat = ?%

I forgot to take my body fat again this morning. It's not so important now that I'm in a holding pattern instead of trying to put on muscle mass.

While my Sweetie and I were out and about yesterday, I tried on sports coats. I found that a 42R fits nicely, if just a tad short in the arms.  A 42L hangs too low on my hips for my comfort, so 42R it is.  When we got home I checked the suit coat I purchased when I was my heaviest.  It was a size 50R. That was exactly 140 lbs ago.

You can see why I advocate for The Primal Blueprint so often. 

There is no Silver Bullet for improving the overall health of the general population. I understand that there are quite a few things we should be doing right now to improve general health in the future. One of the major things we can do, right now, to turn around some of the chronic health trends is to significantly reduce our sugar consumption. 

I grabbed this infographic from a 2012 Forbes article. I hope it shows up properly.

Well, that turned out a bit small. Here are a couple of plates from the graphic.  Please click on the link above to read the article.

Sugar contains zero nutritional value. None what so ever. I shudder to think of the chart if we added processed grains consumption to it. No wonder our national chronic health issues keep increasing.

Sugar is not our friend.

I enjoy watching Food Network and the Cooking Channel.  But the past couple of days were extra silly when it comes to sugar.

I saw Martha Stewart on the Today Show this morning with her "healthier' deserts. She added beets to a chocolate cake. Didn't take any sugar out, just added beets. Now it's all good for you.  Sheesh.

On the Kitchen (Food Network) yesterday one of the Chefs recommended that if you have something sweet in the morning it will curb your desire for sweets for the rest of the day. My jaw dropped. 

I'll get off my sugar coated soap box now :)  I really do believe that if we could significantly reduce our sugar and at least processed grain consumption we would make major improvement in the future of health.

Saturday, April 1, 2017

National Donate Life Month 2017

April is National Donate Life Month.

From the Donate Life website:

National Donate Life Month (NDLM) was instituted by Donate Life America and its partnering organizations in 2003. Celebrated in April each year, NDLM features an entire month of local, regional and national activities to help encourage Americans to register as organ, eye and tissue donors and to celebrate those that have saved lives through the gift of donation.  
 National Donate Life Month 2017  
Donate Life America was inspired by the concept of the pinwheel for the 2017 National Donate Life Month artwork. A pinwheel evokes various images and meanings, but the strongest association revolves around opportunity and energy.  
The pinwheel is symbolic of an instrument that turns obstacles into opportunities...
" instrument that turns obstacles into opportunities"

Organ donation saves lives. This awesome gift from my donor family has saved mine, and for that I am eternally grateful.

Registering is as easy as clicking on this image and submitting your information:

You can also register via your local DMV or even on your iPhone with the iHealth App.

You can be a Superhero. You can save lives and help improve the lives of dozens of people. You can leave a legacy of... Life.

Thanks, I appreciate you reading this to the end, and I double appreciate your registering to be a Donor. You are Awesome!

Friday, March 31, 2017

Spring in North Texas

It is a beautiful N. Texas Spring day. My Sweetie and I went into Fort Worth to walk around and enjoy the weather. We've had rain recently so the dust/pollen was pretty much cleared out of the air and I could walk around without a mask.

I really enjoy the contrast of architecture around Sundance Square  and with the thought you guys might enjoy it also.

Enjoying an afternoon on a beautiful day like today does take a little bit of preparation when on this many immunosuppressents.  A large floppy sun hat and SPF 50 sunscreen are a requirement to walk out the door, but well worth it to be out and about on a day like today.

Hope everyone has an awesome weekend.

Monday, March 27, 2017

Monday Macros - 3/27/17

Monday Macros.

Weight = 148. Weight loss this period = 2 lb. Total weight loss = 103 lbs. Macros for the week = Carb/Fat/Prot - 15/59/26%. Daily avg cals = 1,775. Body Fat = ?%

One thing I am very happy about is my average sugar intake. I've averaged less than 30 gr/day total sugars for quite awhile now. That includes milk sugars from yogurt and kefir.

Since the time I was told I had reflux, I've been eating my last meal earlier in the evening to make it easier to go to bed on an empty stomach. We are generally done eating by 6:00PM.  This shortened eating window has not bothered me a bit.  Another advantage of eating low carb

Scored an awesome find at the local farm to market shop. Ground local lamb with organ meat. My next Shepard's Pie is going to include a little something extra.

More Monday Macros

Saturday, March 25, 2017

How to Find and Compare Lung Transplant Centers

A question that often comes up on social media is "Where can I find information on lung transplant centers?.

The best site to find and compare transplant programs in the United States is the Scientific Registry of Transplant Recipients (SRTR).

To find and compare transplant programs, go here and enter your search criteria.  Use the drop-down and select "Lung" and enter your zip code.  The next page will list the closest centers to your zip. It will also offer more search options so you can search by state or increase the distance from the zip code.

When you find a center you are interest in, you can look at either the basic summery data or the more in-depth reports.  The full reports do get really detailed and may take a bit to decipher.

For UT Southwestern -

Summery data:

The detailed report explains those numbers:

The detailed report for UT Southwestern is 30 pages of all kinds of interesting data, if you're into stuff like that.

For me, the important thing to look at when reading these reports is the average time on the Transplant List, mortality rate while on the list, post transplant mortality rates at one month and one year, and number of transplants performed in a year. The report compares the individual center with the national average.

It was also important to me that UT Southwestern had ECMO available in the event that I needed it.

Now I know data and charts aren't everything, but they will give some idea on the technical quality of a center.  You'll have to actually meet with the team to learn if you are a good fit.  My Team is a significant part of my extended family.

Thursday, March 23, 2017

Upper GI (Endoscopy) Results - 3/23/17

Went into my 'home away from home' for the Upper GI yesterday afternoon. The endoscopy team was running a little late as they had an emergency issue earlier in the day that put the scheduled appoints behind. Very understandable in a hospital setting. As I told the doctor performing the procedure when she was apologizing "I've been the reason for delays, so can't really complain". Turns out the doctor that did my procedure was one of the liver transplant docs. That's kinda cool.

First, an Upper GI is easier than a bronchoscopy, probably on par with a colonoscopy (not counting the whole colonoscopy prep part, really dislike the prep).

When we were in the room getting ready for the procedure, and the nurse was applying all of the electrodes, she noticed how light my transplant scar is. Next thing I know everyone is around me looking at my scar.  They were all really surprised at how light it is.  I get that a lot, especially when I'm up on the 10th floor.  I credit bone broth.  One of the things I do to counter the affect my meds have on my skin, bones. muscle, and digestive system is drink homemade bone broth almost daily. Seems to at least be helping my skin.

Rolled over on my side, put the mouthpiece in, they started the anesthetic, and then I woke in recovery. I came out of the Propofol quickly and easily.

The Doc came in and we talked about her findings and she commented on her surprise that my stomach was as large as it was. She said I had a large stomach for such a lean guy. When I told her that I had lost 140 lbs from my heaviest she said "...that explains it".
The Z-line was regular and was found 40 cm from the incisors.
The esophagus was normal.
A few less than 5 mm sessile polyps with no bleeding and no stigmata of recent bleeding were found in the gastric fundus.
Mildly erythematous mucosa without bleeding was found in the gastric antrum.
Biopsies were taken with a cold forceps for histology.
Mildly erythematous mucosa without active bleeding and with no stigmata of bleeding was found in the duodenal bulb.
Estimated Blood Loss: Estimated blood loss was minimal.

- Z-line regular, 40 cm from the incisors.
- Normal esophagus.
- A few gastric polyps. Fundic gland polyps associated with proton pump inhibitor use.
- Erythematous mucosa in the antrum. Biopsied.
- Erythematous duodenopathy.  
- Await pathology results. Treat if H pylori positive.
- Continue present medications (PPI daily).
- Return to referring physician as previously scheduled.
Biopsy results:
Stomach, biopsy:
-No significant abnormality
It looks like we can go ahead and schedule the Nissen Fundoplication  surgery, Want to bet it's next Wednesday? I have something tentatively planned for Wednesday so  that'll be the day I'm sure.