Walter Says - Vol VI
“At my age getting a second doctor’s opinion is kind of like switching slot machines”
——Statesman Jimmy Carter
Small Plates, Big Wins
Hey there—it’s Walter again.
If you’ve been following my journey, you know I’ve had to make some serious changes. I’m 65 years old, just two years from retirement, and not too long ago, I got a wake-up call from my doctor that my heart was working at only half its normal strength.
That hit me hard. Add to that the loss of my wife and the weight of some lonely evenings—and I knew I had to make a shift. I didn’t want to just survive anymore. I wanted to live. To run around with my grandkids. To laugh without gasping for breath. To be there—truly be there—for the people I love.
And now, for the first time in a long time, I’m seeing the needle move. I’ve started losing weight—slow at first, but now it’s picking up. My pants are looser, my energy’s coming back, and I’m sleeping better than I have in years.
How? Well, I finally realized that it’s not just what I eat—it’s how I eat too.
🍽️ Mindful Eating: Slowing Down to Feel Good
When I first started eating healthier, I thought it was just about swapping fried chicken for grilled or soda for water. But it turns out, that’s just the beginning.
Now I’m learning to:
• Cook more at home. Even simple meals. I know what’s going in them and I save money too.
• Sit down to eat—not in front of the TV, not driving, not standing at the kitchen counter. Just me and my plate.
• Enjoy meals with others. When I eat with my daughter or my neighbor Joe, I eat slower and enjoy the food more.
• Actually taste my food. I used to inhale my meals. Now I chew, savor, and feel full faster.
These changes help me stay in control—because let’s face it, I love to eat. But now I do it with purpose.
🧾 Labels, Lies, and Learning to Read
I never used to look at food labels. Sodium? Saturated fat? Added sugars? I couldn’t tell you what half of that meant.
But now, before I buy anything, I flip the package over. Here’s what I’ve learned:
• Sodium should be low—especially for my blood pressure.
• Sugar hides in everything. Even stuff labeled “healthy.”
• Saturated fat and trans fats? Big red flags.
• If the ingredients list is a mile long with words I can’t pronounce, I probably don’t need it in my body.
I’ve also learned not to fall for marketing tricks—words like “natural” or “low-fat” don’t mean much without context. The real truth is on the back of the label.
⚖️ Less In, More Out
I’ve started tracking my calories in and calories out. I don’t count every bite, but I’m aware.
Here’s what that looks like for me:
• Smaller portions. I used to eat until I was stuffed. Now I eat until I’m satisfied—and that’s enough.
• More movement. I walk around the block every morning now. Sometimes twice. A few light weights at home, nothing fancy.
• I’m beginning to understand what BMI means—Body Mass Index. It’s not everything, but it gives me a goal to work toward.
✅ Walter’s Tips for Success
If you’re just getting started—or if you’re stuck—here’s what’s working for me:
1. Control portion sizes. Use a smaller plate. Eat slowly. Stop before you’re full.
2. Be active—consistently. Walk. Dance. Lift a little. Just move, every day.
3. Eat smart.
• More fruits and vegetables
• Healthy fats like olive oil
• Lean proteins like fish, chicken, and beans
• Whole grains like brown rice and oats
• Less fried stuff, fewer sugary drinks
4. Cook more. Eat with others. Enjoy your meals.
5. Don’t aim for perfection—aim for progress. One smart choice at a time
This journey is teaching me that real health isn’t about starving or sweating—it’s about paying attention. It’s about caring enough about yourself to make small, steady changes that add up.
And they are adding up.
I’ve got a long road ahead. But for the first time, I can see where the path is leading—and I like it.
I’m not a doctor, and I don’t play one on TV. Always check with your physician before making health changes.
Walter Says
