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I seem to be getting into a pattern of being really good all week and then eating/drinking for England over the weekend. I need to alter the balance a little bit, and get back on track with my exercise routine, but as long as I stay in the range 135-140 that'll be just great.
It's been another busy week, with limited time online, so I'm really sorry I'm so behind on all my buddies' journals. I've just got a new toy - a beautiful new turquoise Nintendo DS Lite - so you can imagine what I've been doing all weekend! Anyway, I will be trying to catch up with you all over the next couple of days.
It's about time I revealed the promised results of my health assessment from a couple of weeks ago now that the written report has arrived, so here they are:
Body mass index: 24.8 (this is now down to 24.4, and I'm going to try to keep it in the range 23.5-24.4)
Body fat percentage: 27% (this is at the top of the range, but still very good for someone who's lost a lot of weight)
Hip to waist ratio: 0.70 (this is a low (=good) score and indicates a healthy distribution of fat)
Nuffield Body Composition Index: -3 (this is a combination of BMI, WHR and Body Fat % and this score is in the highest category, Proactive, which indicates hard work and good diet discipline)
Hydration levels: 53% (within the recommended level, although at the lower end)
Blood pressure measurement: 110/82 (within the normal range)
Total cholesterol: 3.2 mmol/L (indicates a normal volume of cholesterol)
Blood glucose: 3.6 (within the recommended range)
Computerised spinal assessment: 1 on all measures (this is in the lowest category, which indicates work is required to improve spinal flexibility - yoga should help improve this score)
Assessment of fitness level: VO2 max score = 36 ml/kg/min (this score falls in the intermediate, "functional", category, indicating that fitness levels are good, but could still be improved)
Resilience index: 0.0 sympathetic and -0.5 parasympathetic (this indicates a near-perfect balance of the non-voluntary nervous system) and 7.2 "normal/athletic" physical fitness)
Anti-oxidant level measurement: 28000 (this is in the intermediate, "functional", category, indicating a fairly healthy diet, although probably not nutritious enough for maximum disease prevention)
Phew - all in all, pretty good! In some ways it would have been good to have had all the "before" scores, although I was far too scared to even comtemplate having this sort of assessment back then. Now I just have to work on maintaining the good bits and improving the not-so-good bits, so more exercise, especially flexibility workouts required.
Hope everyone had a fantastic mid-summer weekend! :)
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139.8 lb
Lost so far: 70.2 lb.
Still to go: 0 lb.
Diet followed poorly.
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Diet Calendar Entries for 23 June 2008:
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1443 kcal
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Fat: 60.07g | Prot: 64.91g | Carb: 164.75g.
Breakfast: Yogurt Muesli Meal Bar. Lunch: Toasted Tea Cake & Butter. Dinner: new potatoes, balsamic vinegar, smoked mackerel, vegetables. Snacks/Other: Flapjack, hot chocolate, rice cake with sesame, extra light cheese, fresh fruit salad, semi-skimmed milk, tea, tea, coffee, skimmed milk. more...
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1952 kcal
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Activities & Exercise:
Calisthenics (light, e.g. home exercise) - 9 minutes, Exercise machine (slow) - 6 minutes, Driving - 30 minutes, Walking (slow) - 2/mph - 30 minutes, Stretching (yoga) - 17 minutes, Sleeping - 8 hours, Resting - 10 hours and 28 minutes, Desk Work - 2 hours, Housework - 2 hours. more...
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gaining 4.7 lb a week
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 Comments
WOW!! You have done so well in your results! They say that the proof is in the pudding, but though you can see yourself outside, true proof in your success are the results. You have obviously not only acheived fat loss, but an increase in your health and fitness! You should be super proud of yourself. I have to find out where I can get tests like this in my town. (I have never had a doctor do half of the tests you have listed and I have been on and off in the USA for 16 years!) Thank you for continuing to inspire me with all the success you continue to acheive!
23 Jun 08 by member: caged liberty
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I'm so happy for you getting all those good results back! The few results where you weren't in the ideal range won't be too hard for you to improve, either. So good news all around. I'm interested to know how what they looked for in the computerized spinal assessment. How did it measure spinal flexibility (I have visions of you being folded into a pretzel!)?
23 Jun 08 by member: evelyn64
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Thanks guys - it was pretty expensive at £200 (~$400), but worth it for the detailed health info and guidance. I was so impressed, I bought one for hubby (his Fathers Day present from Finlay!), because I think it's so important for us know how to optimise our health and fitness. Evelyn - the spinal assessment involved three stances during which the doc ran a machine the full length of my spine. The first had me just stand upright in a relaxed pose, the second I was bent over touching my toes and the third was standing again, but followed holding two hand weight straight out in front for a count of 30 seconds. No idea how it works, but the machine provides some kind of snapshot of the spinal column, and they can see how well the pieces are all aligned and spaced. Clever stuff! :)
23 Jun 08 by member: Lucybell33
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Wow, great results!! You have done so great!
23 Jun 08 by member: livelifefully
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Bravo to you for the great results! Great idea for a father's day present too! Good job :D
23 Jun 08 by member: mbhpro
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Could have sworn I wrote a reply here... well, I certainly had every intention! I must be losing my marbles!!! Anyway, what great results Leanne -- you have certainly done yourself proud. ;o) Now as for altering the balance... personally I think you're doing just great. After all, being good during the week and having a bit of time off on the weekend... a girls got to let her hair down, right? I think you're doing fabulous with maintenance though... currently that idea scares me a little! You just keep up the great work though as you're doing brilliant staying within your 135-140 range!! :o)
28 Jun 08 by member: MoonLite
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