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These are our diet and behaviour modification pages. We write for and dedicate them to all those who have struggled with excessive weight. Many of you may have developed diabetes, with attendant brain, eye and other nerve damage. You may have suffered severely damaged joints, from carrying the excess weight. You may suffer discomfort from hiatal hernia resulting in constant heartburn. (The pain of this acid reflux disease requires that one try to sleep in a sitting position. If you have ever tried this .. it's horrible!) Then there are problems with excess gas, continual constipation, inability to exercise. The system becomes totally "over-gross" and "out of balance". This, to a pilot, means possibility of imminent crash.

What is a calorie? A calorie is a unit measurement of heat or energy which is produced by food or drink. If the heat or energy is not used by exercise, then it is stored as fat. One pound of fat is equivalent to 3,500 calories. Therefore, if you need to lose or gain a pound in one week, you will need to deduct or add 3,500 calories to your diet for that week.

Personally, we do find we have always had to count calories. This is probably an individual matter. But, unfortunately, as soon as we stopped paying attention to calories we would start indulging and the pounds would begin accumulating. Once you understand the value of your exercise (for burning the calories) and the values of the foods, your body will adjust to a suitable weight for your height. Also, you will know what not to eat. We cannot overstress the importance of understanding nutrition. If you merely count calories in order to lose or gain weight, you can do irrepairable physical and mental damage to yourself. Please read the rest of this page and follow the Canada Food Guide. (Link at the end of this page).

There do not appear to be calorie booklets available and I cannot be bothered using a calculator on-line. So, I have used all my calorie booklets and sheets to construct an Alphabetic Calorie Chart with approximately 900 items. I have made a kit and will include a weekly calorie counter sheet. You will need to have this counter sheet duplicated.

If you would like to receive this kit, please send your $20.00.Canadian or USA money-order payable to OFICSERV with a self-addressed business size envelope to : Simpson at PO Box 1, Site 23, Eden Mills, Ontario. NOB 1PO. Canada. Do not mention the word OFICSERV on the envelope - or it will be returned to you courtesy of Canada Post!

(I have also written pages on Portion Control and balanced meals, at the following addresses:-

Portion Control
Balanced Meals)

If you would rather print the charts yourself, they are available at the following addresses. If you take them and use them, please be kind enough to send your $10.00. as above, to reimburse us for many hours of typing.

In February 2003 we added a page to inform you of the amounts of exercise required to burn calories. This is now available at: Exercise Charts and information.

Calorie Charts, in alphabetical order:

Page 1, ABALONE TO BUTTERNUTS at http://www.sentex.net/~oficserv/CalSheet.html

Page 2, CABBAGE TO EGGS at http://www.sentex.net/~oficserv/CalChrt2.html

Page 3, FATS TO GUM at http://www.sentex.net/~oficserv/CalChrt3.html

Page 4, HADDOCK TO KUMQUATS at http://www.sentex.net/~oficserv/CalChrt4.html

Page 5, LAMB TO LOX at http://www.sentex.net/~oficserv/CalChrt5.html

Page 6, MACADAMIA TO MUSTARD at http://www.sentex.net/~oficserv/CalChrt6.html

Page 7, NECTARINES TO OYSTERS at http://www.sentex.net/~oficserv/CalChrt7.html

Page 8, PANCAKES TO PUMPKIN at http://www.sentex.net/~oficserv/CalChrt8.html

Page 9, QUINCE TO RUTABAGAS at http://www.sentex.net/~oficserv/CalChrt9.html

Page 10, SALAD TO SYRUPS at http://www.sentex.net/~oficserv/CalChrt10.html

Page 11, TANGERINES TO ZWIEBACK at http://www.sentex.net/~oficserv/CalChrt11.html

Before I begin this lecture, some of you have asked where I obtained my information and requested my qualifications: I obtained the Caloric values of foods from charts which had been included in booklets purchased from the pharmacy. My doctor gave me some leaflets and my parents had a particularly useful list. Many foods have the nutritional values and caloric values listed on the packaging and I always look for those. I trained at the Westminster Hotel School in London England. We studied dietetics to a level suitable for hospital dietitians, among other subjects: business management, accounting, purchasing. Our instructors were selected from the world's finest. Many of them worked at Buckingham Palace, which is quite near the Westminster Hotel School.

This is one of my favourite encyclopaedias of health/medical information: http://www.drmirkin.com I also enjoy Dr. Mirkin's radio phone-in show. I have not put a clickable address, so you'll just have to highlight, edit, copy and then paste it into the address box.

A balanced diet is not, to us, a matter of being fashionably thin or just looking good. It is a matter of avoiding lives lived in pain and disability which has been caused by overweight. Not a matter of looking good, but feeling good too. Your body should feel like a well maintained machine. It should be happy to take you for a walk or out to a dance.

I am constructing a page of "Balanced Meals" and other advice. This is at: www.sentex.net/~oficserv/Meals.html.

First let us say that, like most things in life, attainment of a beautiful healthy body is NOT easy, it can be tedious and no-one is going to thank you .. except yourself. Like Sir Winston - all I can promise you is "blood, tears and sweat", in fact plenty of the latter. Every time you have a setback, a holiday, a surgery, a baby etc. you will have to pick yourself up and start all over again. AND it will be harder still. Best not to slip back in the first place. If you watch TV or operate your computer in the evening and eat, as far too many of us do, your body will immediately start storing up the nutrients from your last meals. Once stored, your body will not want to give up these "emergency rations". Every time you diet your system will think there's a famine imminent and will go into starvation hunger mode. Therefore, weight loss MUST be done very slowly. About l Pound per week maximum. Then your body will not (one hopes) realize what is going on! It has a marvellous and very delicately calculated balance. Be careful not to upset it.

A further illustration concerning imbalance of diet and exercise:-
Really ticked off to say - my bone scan this time registered weak bones . Actually the doctor said not the dreaded osteo ... YET. But I have to take Fossomax now - (which can damage the digestive system and costs $60 for 30 days). Also I have to get 1500 mg calcium and 400 IU vitamin D (at least) each day (which also is irritating and bothers the digestive system).
Mea Culpa .. I have contributed to this problem by drinking Coke (a major cause of osteo), caffein coffee and tea and some alcohol (all of which contribute to the problem). Plus, I have always had a sedentary job - like most secretaries - and insufficient weight-bearing exercise (didn't have time after working all day and other work). Apparently walking the dog doesn't help that much... You have to go to a gym and work proper weights. Swimming doesn't help at all - too relaxing.
What can you do about this? Only drink water and skim milk? I guess we all get old and stuff happens.
I went to three pharmacies and picked up various literature on the subject. Also visited the Osteoporosis Society of Canada Web-Site at http://www.osteoporosis.ca/index.shtml.

After taking Fosamax for ten months, I had some interesting problems which you should definitely look at. This is an excerpt from my diary for October 2002 .. and I will continue to keep notes on this condition in the diary which is at: http://www.sentex.net/~oficserv/Oct2002.html.

Haven't done anything much for weeks. Actually haven't felt well for weeks. As some of you may be interested in my experience, I will tell you about it.

Last year I was diagnosed with mild osteopenia in the spine and fairly severe osteopenia in the hip. (Osteopenia is a pre-osteoporosis condition, which puts a patient in the high risk category for fractures).

Following this diagnosis, my doctor and I decided I should take Fosamax 5mg, starting 19th December 2001 (Fosamax is Alendronate Sodium). One tablet is taken each morning with a glass of water (not any other kind of drink). Must be on an empty stomach and must wait for at least half an hour before eating. Must remain upright.

I understood all this. I also understood that Fosamax can be corrosive to the upper digestive system if these instructions are not followed. However, I did follow the instructions and when I began to have disturbances of the lower digestive system, thought I must have food poisoning. (On one occasion I even called the local Health Inspector to complain). The pain, severity and frequency of these disturbances have gradually increased. Now I cannot eat anything without it passes straight through my system. After each meal I am having to lay myself down and try to get through the pain. I stay at home because of the frequent diarrhoea. Since last Saturday I have lost three pounds in weight. Normally I'd be very pleased about that. However, I'm nearing my perfect weight for my height and cannot afford to lose any more through dehydration.

On 16th August 2002 I saw the doctor again, was sent for blood tests and was diagnosed lactose intolerant. I have since avoided lactose/dairy - or taken Lacteeze tablets. This has not helped.

I have called the Ontario Health Line: 1-866-797-0000. They have taken notes and cannot help. They advised me to see the doctor.

I have called Merck Frosst, who make Fosamax: 1-800-567-2594. They have taken notes and cannot help. They advised me to see the doctor. They thought that the lactose intolerance problem may be resolved when the other digestive disturbances are stopped. Fosamax does contain a small amount of anhydrous lactose, but they did not think this would be causing my digestive disturbances.

I have called McNeil Consumer Healthcare, who make Lactaid: 1-800-522-8243. They have taken notes and cannot help. They advised me to see the doctor.

If any of you out there have any comments about Fosamax or osteoporosis that you think may be of interest, please email us and we will post onto this page.

Later in November this year I had an annual check-up. While discussing the Fosamax problem I mentioned to the doctor that I usually had half a grapefruit with breakfast. It was then that he informed me that grapefruit or grapefruit juice could be damaging or even fatal when combined with many kinds of drugs. I asked him if I could have grapefruit later in the day and he emphasized that grapefruit could not be taken at any time. Grapefruit has been found to act upon the liver. Recently an antihistimine drug (I think it was called Seldane - you'll have to check on this) was discovered to combine with grapefruit or grapefruit juice in such a way that the drug built up and could eventually stop the heart. Also, grapefruit accentuates the effect of insulin many times over. So, be warned and go check up on it if you are taking any medication. I was very pleased, at the same annual inspection, to find that my bone density had increased from 9 to 11%. I had not thought this possible. But even at my age, if one takes the situation seriously, making time for regular exercise, walking, weight-lifting etc., can pay off.

A good (for your particular needs) balanced exercise plan should always be followed. This does not mean straining yourself. This does not mean excess of any kind. As we said before, the body (your body) has a marvellous and very delicately calculated balance. If you upset it, it will affect you mentally as well as physically. The effect will snowball until you feel sluggish, depressed and generally unbalanced. Go into low gear and begin again at the beginning. Be gentle with yourself, but disciplined.

If you feel sluggish, depressed and generally unbalanced - get up, put on some comfortable shoes and clothing and go for a walk. It could be just a stroll, or it could be a Forrest Gump type walk or run until you feel better. Just don't sit there, go and do something!

Often the question is asked: "Why do I keep eating? I simply cannot stop eating!"
One answer could be that certain foods trigger massive amounts of INSULIN from the digestive system. For example, a muffin and coffee will have this effect.
Pizza has been shown to raise the insulin level .. and it stays raised for hours. This will provoke an insatiable hunger .. no wonder north Americans are putting on weight and becoming critically obese. We receive "special offers" for pizza and junk food in almost every mail. We Get Rid Of Them. Restaurant owners are interested in selling the maximum product. They are not interested in looking after other people's welfare. They serve double portions or "all you can eat" .. thereby justifying the high price of the meal. "All you can eat" menus also encourage you to stretch your stomach which is bad for your system and the oesophagus. It would be better to buy the set meal, eat half and take a plate or bag home.

Sticking to sensible sizes is very difficult. See more on the subject of portion control and self-control on our new page: PrtnCntl.html We have found that brown rice is very helpful, when included in the evening meal, to help resist evening cravings. (Must be well washed, brought to the boil once, rinsed and boiled again for 18 minutes .. mixed with peas and mushrooms or mixed vegetables). Brown rice is also good for the system to prevent sluggishness. But, this may not work for you. What one eats is such a personal thing. Another evening snack suggestion is: Two Ryvita or Wasa, a little marg and a no-fat slice of cheese on each. We would be interested to hear from you with any other low calorie suggestions. We like the packages of baby peeled carrots. (not to eat the whole package though!)

The fact is that certain foods will need to be eliminated from the diet forever! Why would you eat something, however delicious, that will result in insatiable hunger or damage to your digestive system? People have been led to think it is ok to have a chocolate bar, muffin, cookie, or some other such sugar and fat filled "snack". In fact this leads many into a craving for more snacking, as damaging and irresistable as alcoholism.

There have been some items in our daily diet which we have had to eliminate entirely. We excised these things slowly over the weeks and years we have been trying to change our habits. First came all creamy salad dressings. We removed the easier items first, as we had never liked salad dressing much anyway it had to be the first to go! In its' place we now use some balsamic vinegar, sometimes a little olive oil, a LITTLE salt and freshly ground black pepper.

The next to go were French fries. We told ourselves the truth about French fries: starch soaked in fat. They were unacceptable! Did you know that all starch turns to sugar in your mouth? This is done by a biological enzyme (as if you were interested anyway). The French fries had to be replaced and we chose Stokely Van Kamp's mixed bean salad, which we had always liked and which is much lower in calories. If that is not available we buy seasoned green beans. We do not choose peas, because they are starch (again).

Actually, as any diabetic person learns very quickly, all food turns to sugar in the digestive system sooner or later. There's lactose: milk sugar, sucrose: simple sugar, fructose: fruit sugar etc. If the word ends in "ose" you can guess it's some kind of sugar. If it ends in "ase" it's an enzyme for digesting food and turning it into something your body can use. For example, diastase or lipase. If it begins with "lip", then it's to do with fat. Lipids are fats. A lipoma is a lump of fat.

First, are you overweight? It is not desirable or healthy to be too thin. The formula to find your personal weight situation is as follows:-
Your weight in pounds x 705, divided by your height in inches twice.
If the resulting figure is between 22 and 26, you're o.k.
27 is overweight.
30 + is obese.
Therefore, for a person who weighs 150 Lbs and is 64 inches tall, the formula works out: 150x705 divided by 64 and again by 64 = approximately 26.
There are also tables of normal weights available, taking into account age and height.

An easier formula, which my doctor has just told me, is as follows:-
Allow 100 Lbs. for your first 5 Ft in height, then 5 Lbs per inch thereafter.
Therefore, a person 5 Ft 7 Ins. tall could weight 135 Lbs.
Like all such formulas, this too could have some modifications. Is the person extremely muscular. Males weigh more than females.

About fat and fats:-
If you count calories you will also be cutting back on sugars and fats, which are, of course, high in calories.

Do you know what your cholesterol readings are?
Total Cholesterol: normal is 2.0 to 5.2 - at risk 6.2 and greater.
HDL (High Density Lipoproteins) between 1.1 and 4.4 is safe, but a ratio of 4.4 in females is associated with average risk.
LDL (Low Density Lipoproteins) should be around 2.

In April 2000
My total was 5.87
LDL 3.05
HDL 2.43
so I'll have to watch it carefully, as it's up since October '99 when it was:

total 5.86
LDL 3.05
HDL 2.38

and can't be allowed to continue an upward trend.

After months of calorie counting and a weight loss of approximately 16 Lbs I now have my weight down to exactly what it should be for my height. However, the cholesterol is affected minimally by this.
In October 2000 it was:

total 5.44
LDL 2.85
HDL 2.28
well, at least it wasn't up, so I continue to monitor it and avoid fatty foods. I couldn't remember which were the good and the bad lipids. Someone said that the "L" stands for lousy .. so that's the way I remember it now.

In November 2001 after another year of counting calories restricting (or eliminating) cream, eggs, butter etc. and exercising, it was:

total 4.79
LDL 2.42
HDL 1.99
So, the trick now is to keep it in it's place. Thank you Doctor for bringing it to my attention and telling me off about it! You will need to obtain a booklet or leaflet for the calorie values of all foods. (I have put a link to the Canadian Government: "Canada Food Guide" at the end of this page. When counting calories, do not think for one moment this will permit you to avoid sensible eating. For example, a piece of chocolate may have the same calories as a piece of fish (or whatever) but will not have the many essential minerals and protein you require. You will need to follow a proper food guide. You must not eat prepared foods or highly processed foods. Many of the nutrients which you require for mental and physical wellbeing are cooked and strained out of highly processed and pre-prepared foods. If you have a garden, try to grow your own fresh vegetables etc.
Your body also needs regular exercise: weight-lifting and resistance, moderate cardio-vascular training etc. Obviously, the system has been designed over millions of years to require a certain amount of movement and opposition. If you don't care for your body, the bones and muscles will deteriorate, resulting in sagging and eventual breaking.

There is also a link at the end of this page - to an award winning site of calorie and fat charts and other information.

You need to eat as many calories as your body uses when resting:
Multiply your weight by 4.3 and your height in inches by 4.7. Add these numbers together, plus another 655 calories. Next, multiply your age by 4.7 and subtract this number from the previous total. The number you end up with refers to the amount of calories your body needs when resting.
So, a woman who weighs 150 lbs. and is 5 ft. 4 ins. tall and 40 years old, would need 1,413 calories to fulfill her most basic bodily functions.

Start your diet with your most basic requirements and gradually increase to an appropriate amount.

Obese people always try to have a sense of wry humour. I suppose when you are dying and have accepted the fact then there's nothing more to be done about it:

The fact is that fat is not funny. It is particularly not funny for children, who cannot fight fat for themselves. They struggle through life friendless and abused.

Recommended prayer:
Grant oh Lord each single day,
When in temptation's path we stray,
In midst great array of bread and meat,
that we eat to live, not live to eat. May we be happy and healthy
within bounds
Please help us to conquer
our problem of excess pounds

Recommended reading:
"Dieting with The Dutchess" .. by The Dutchess herself, with Weight Watchers.
There are many such books. Visit your local library. Go to the Health Education Department of your local Hospital. Join a support group.

Join Blockwalkers Unanimous. A pleasant international organization, which began in England some thirty years ago. They arrange to meet on the northwest corner of any main intersection, in any town, village or other community. They usually walk together for about an hour. Members may be identified only by a single white flower in the left lapel. They meet on the even hour:- 2, 4, 6, 8, 10, 12, day or night. There is no charge.

Watching your weight and counting calories will probably be a lifelong regime. Some say that losing weight is similar to quitting smoking. For me, maintaining a healthy weight and lifestyle is more akin to being a recovering alcoholic. I am always hard-pressed by temptation. I know I am not alone though. From so many I hear in passing that they have found the "magic bullet". Alas, there is no magic. There is constant vigilance. I find the marketing of "low fat" products just cruel and harmful. "Low fat yogourt - only 3%" .. but the normal milk is probably only 4% to start with! Then there's "no fat, no cholesterol" .. but loaded up with sugar and/or artificial sodium sweeteners instead. If you watch television adverts you will continually be bombarded with such harmful advertising for pizza, sweetened drinks (6 spoons of sugar per glass), full-fat cheeses, rich creamy artery blocking foods of every kind. Adverts aimed at children and the weak-willed or home-bound. It's just iniquitous. However, you can't expect other people to be responsible for your weaknesses whether you are obese or alcoholic. They have a living to make and they sell their junk as best they can. Take responsibility for yourself. Become a strong self-respecting person. You deserve that.

From the point of view of Religion.
I cannot speak of other religions than Christianity. However, most religions encourage healthy self-control. All religions stem from the studies of human behaviour over thousands of years, by wise and well-respected persons. Personally I have always found prayer to be helpful. Also, the consideration of such philosophical thoughts as the relevance of "sin". I think of "sin" as anything hurtful or dehumanizing. I like to consider particularly, when self-control is in question, the seven capital sins or vices:

1. Pride
2. Covetousness
3. Lust
4. Anger
5. Gluttony
6. Envy
7. Sloth.
These are no longer taught in our general schooling system. Young people are not aware of them and therefore have no idea of their destructive power. In fact, I'd say the general population are encouraged to think any of these character defects to be harmless and ok! Then, of course, they wonder why we have all kinds of social problems such as road-rage, eating disorders etc.