unclezillion's Journal, 22 April 2013

I have been very lazy over the last few years; perhaps only walking a 100 yards or so a day.
I gave up smoking a year ago and put on 10 kg up to 112.5 (248 lbs)and walked a kilometre a day.
I had a mild headache for about a month and then my stools went white which is a sign of liver problems and more specifically hepatitis. Off to the hospital I went and the doctor tried to send me home without any tests.
I insisted on tests and my fears were confirmed; I had fatty liver disease and maybe some form of hepatitis and that I should lose 30kg (66 lbs). Now being quite a stocky guy I consider this to far, however, I have set my goal at 90kg (198.4 lbs) and will see how it is going as I get closer to this weight.
The first two weeks have been a little hard with working out what I can an cannot eat and instigating an exercise program of sorts. At present I am walking 5.5 kilometres (3.4 miles) in about an hour. I wan to get this up to 5 miles a day or 8 kilometres.
I am living in Thailand so many of the foods I would like to eat are difficult to find and very very expensive so I am looking for some middle ground.
So far I'm using

Olive or rice bran oils for dressings
Wholegrain cereals
Tinned sardines.
fresh fish
Pulses
fresh vegetables
Whole grain red rice
Chicken breast
salads
wholemeal spaghetti
Black coffee with a synthetic sweetener ( I will dump this over time)
As a weekly treat I have one small wholemeal bread roll with a piece of chicken and ketchup but no butter or margarine.

once a day I make a protein shake
with one serving protein mix @ 114 calories
1/4 cup wheat germ or oats for fibre
a piece of fresh fruit (coconut, banana, mango etc)

A good multi vitamin and mineral

Diet Calendar Entry for 22 April 2013:
3029 kcal Activities & Exercise: Walking (exercise) - 3.5/mph - 1 hour and 10 minutes, Resting - 14 hours and 50 minutes, Sleeping - 8 hours. more...

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