Tag Archives: tennessee

Day 8, 9 & 10 – Ten Pounds Lighter!

Wow, day’s 8 – 10 have been unbelievable! I have already lost 10 pounds and I am feeling great!

I stumbled upon a picture of myself in July 2006. I was at least 100 pounds lighter, thin, and I looked great. Flash forward ten years later, and I realize that the weight did not pile on overnight, but it was gradual and I allowed it to happen. I want to get back to that weight, better health, and how good that I looked. Below is the picture I was speaking about.

Have the temptations been there? ABSOLUTELY! But the key is to not give into those food cravings and temptations. When I have cravings I think of the picture from 2006 and about the weight I want to lose to be healthy, and I further myself towards that goal!

10 days and 10 pounds lighter is amazing! I encourage others on this journey to continue to follow your diet, take your supplements, and keep track in your food journal. It is amazing to see the goals obtained and the amount of calories eaten when you turn the pages.

Day 6 & 7 – Seeing The Difference

Wow! I am beginning day 7, and already while on the Reduce Phase (day 6 of the reduce phase) I have lost 7 pounds!

Screen Shot 2016-07-10 at 8.14.11 AM

Another great thing about this program is NIVA – NutriMost Integrated Virtual Assistant. NIVA will text message and can interact, assisting users with logging their daily weight, and providing help when needed. Below is a message from NIVA I received morning after texting my weight.

Screen Shot 2016-07-10 at 8.13.35 AM

 

Day 6

Day 6 was a really good day! I had my breakfast and lunch as usual, following the program guidelines. For dinner we cooked shrimp and asparagus, for a total of 216 calories for that meal. The surprising thing has been the feeling of not being hungry which may be due to the fat burning my body has been doing.

 

Day 7

Day 7 has started well! Another pound lost and my blood sugars continue to be normal. I have continued to take my supplements as directed and I can see a positive improvement in my health! I can see the difference this program is making, and I am looking forward to the more goals to overcome! Overall I feel more active and less sluggish, and with my blood sugar and diabetes better relegated I feel more healthy in general. Today I plan to have about a 200 calorie lunch, which will ensure I place myself above 500 calories for the day.

 

Thanks to everyone for following along my road to a new me, and be sure to post any comments you may have below!

Day 3, 4 & 5 – Watching Myself Become Healthier While Losing Pounds

Hello everyone! Today is the end of Day 5 and I feel great! To date I have lost 5 pounds and I am continuing to eat healthy as the NutriMost plan guides me to do, and in addition to taking my supplements things are working out fine! A key fact I may have left out, for this program to be effective, in addition to eating healthy, I must take a mineral regimen that works with my body, giving me the minerals my body is without. This helps with the weight loss because it is adjusting my body to a state of normalcy -which my body has lacked for many years.

As I hinted above I stepped on the scale this morning and to my disbelief I have lost 5 pounds! So in four days of proper eating I have shed 5 pounds, which is phenomenal! I still have kept the cravings (although not too many to concern myself with) at bay, eating a healthy fruit when I feel hungry. But truthfully I have not been receiving hunger pains, which I find remarkable! If I eat a fruit outside my lunch or dinner, I just do not eat a fruit for my next meal, which the program allows me to do.

I have still been maintaining 500+ calories per day, which keeps me burning fat. Any less calories would hinder the fat burn, and any outrageous calories such as Hardee’s for example, would DEFINITELY keep me from burning any fat.

I have noticed that I am still consuming very little insulin. Mainly I have been properly dosing myself with long-acting insulin which keeps my blood sugars regulated throughout the day. My short-acting insulin I have only dosed myself with for a high blood sugar today. Short-acting insulin is used when I eat a meal; I will take short-acting for the amount of food that I eat. Although with the proper way of eating and new lifestyle changes I have only had to dose myself very little at most. All of this is under the instruction of my PCP, so please to the other diabetics out there, DON’T TRY TO WING IT!

 

Day 3

Day 3 went well, losing 1 pound from the day before, while consuming a total of 542 calories. I ate healthy foods such as egg whites with tomato slices; grilled chicken with asparagus and blueberries; apples; and an orange to treat a low blood sugar.

 

Day 4

Day 4 was also fantastic, losing 2 more pounds than the day before! My total number of calories for the day were 458, which is lower then what they should be. That was attributed a light dinner and a mental note made for Day 5. Overall I did not feel hungry and we enjoyed cooking healthier versions of recipes, while at the same time enjoying the better quality and taste of what we ate. As usual I have continued my supplements as directed.

 

Day 5

Day 5 has been great! I have lost yet another 2.2 pounds and I have noticed that my jeans feel a tad bit loose! I will see if I can keep that up ha ha! My total calorie intake today is 527, and it does not even feel like it. I find myself coming up with ideas of things to eat because I do not feel hungry.

I am hoping that Day 6 will continue with the weight loss trend, and I will lose a few more pounds by tomorrow morning. As the old television shows proclaim, “Tune in next week for more to come!” But seriously though I am trying to group all my post to within two to three days per posting.

 

I do have to share the conversation my NutriMost mentor and I had today and it really stuck. NutriMost is a more healthy step then weight loss surgery. It is better for you without the risks. While investing in NutriMost may be a little costly at first, it saves you in the long run between food, medical supplies co-pays, doctor visits and co-pays, and the ever rising cost of healthcare, and keep ourselves alive.

Thanks to everyone who has encouraged me and kept pushing me to achieve my goals! I have been watching myself become healthier while losing pounds, and it is amazing to see and feel the transformation!

Day 1 & 2 – Getting Into The NutriMost State of Mind

Yesterday I began my NutriMost 40 Day Challenge, although technically it began the day before.

To be completely transparent I have been unsure of this challenge. I am a man of science and faith. Importantly I believe in scientific proof and I have heard of these fly-by-night weight loss programs who extort money from hard working people, fill them with empty promises, then leave them hanging.

When I heard about NutriMost I did not really believe it… Until I saw the results! A great friend and mentor of this program began it last December, during Chirstmas (and we all know how hard it is to eat good during Christmas!), and to date she has lost over 70 pounds! Completely unbelievable! I know this program works because I have saw the results first hand. So when we decided that I would complete this challenge, and change my life for the positive, I was ecstatic!

 

Day 1

Day 1 was my load day. In a nutshell I can eat all the food I want, so long as it is healthy. Healthy food, healthy fats, etc. My fantastic girlfriend and I ate breakfast/lunch at Wild Wings Cafe, where I ate the grilled chicken tenders, and loaded half-order of the steel town spuds. 6 grilled chicken tenders, and French fries with blue cheese dressing, bacon, chives, and cheese. For dinner I ate some tuna mixed with sliced button mushrooms, which tasted wonderful!

I wondered how difficult this new way of life, eating right and feeling great would be. I was worried for the second day, when I began to “eat right” and had to stop eating the delicious tasting bad food and started eating the good food. I did not realize until the end of the second day though, that the good food not only tasted wonderful, but was wonderful for me! It’s all about a good way of life and eating healthy.

 

Day 2

Day 2 started out as usual, getting out of bed ready to start the day. Knowing I had to work later in the afternoon I prepared my uniform, my lunchbox, my gear, then I began Day 2 of the NutriMost 40 Day Challenge. I read then re-read over my weight loss journal with the instructions for the day, and when and how to take my supplements.

For breakfast I are two hard boiled eggs, with the yokes removed. I pink-salted and peppered my eggs, after cutting them up in a bowl, and placing them in the freezer for 20 minutes to chill. Side note -egg yokes are CRAZY HIGH in calories! 55 calories for an egg with the yoke, compared to 17 calories for egg whites only. 

Breakfast was a total of 36 calories! To compare for a moment, my old breakfast. Saturday, knowing I would be starting a new way of life I wanted to eat one last bad breakfast. So on my way to headquarters, I stopped at Hardee’s for a Bacon, Swiss, Chicken Biscuit with a small order of hash rounds, and a milk.

 

Bacon, Swiss, Chicken Biscuit = 670 calories

Small Hash Rounds = 260 calories

2% White Milk = 150 calories

TOTAL CALORIES = 1,080

 

Unbelievable isn’t it!! 1,080 calories for breakfast alone! I see why our nation is so overweight, it is all these terrible foods we have allowed ourselves to eat for decades!

Well for lunch I ate a banana and an apple, which in hindsight, the banana I should not have ate. They are high in calories and are terrible for this diet. Thankfully my NutriMost mentor educated me of that, and lesson learned.

Dinner was Tuna seasoned with pink salt, pepper, spicy pepper seasoning, and lemon pepper seasoning. This tasted wonderful and when paired with an orange, it was fantastic! It tasted so much better than anything deep fried and I just felt healthier!

 

Day 2 Meals and Calories

Breakfast = 34 calories

Lunch = 200 calories

Dinner = 122 calories

TOTAL CALORIES = 356!!

Now I just need to increase my calorie intake over 500. 

 

It is all about eating healthy and to believe that I ate 3 times less the calories for my old breakfast alone is simply amazing! For the first time in my life, I feel normal. Oh yeah -I am type 1 diabetic and have been for 16 years. My usual short-acting (when I eat food) insulin dosage ranges around 35 units per meal, when I was eating terribly and adding to my weight. Yesterday, Day 2, I took only 5 units of my short-acting insulin! My sugars are normal, my insulin use is nearly non-existent which is a great thing, and I am seeing positive results!

Day 3 has started fantastic! Stepping on the scale I have already lost 1 pound, and I feel so much better!

Thanks for following along my walk to a healthy life, and I encourage you to share my journey with others! Basically this diet is eating healthy and limiting calories, to only good calories and foods, and eating smaller portions. And if you are wondering, Day 2 I was tempted severely for bad food to eat, but I did not give in. I will not give in! Think of it like a fight. Your opponent will fight dirty, but just keep throwing punches and blocking what is thrown back at you. The healthier you eat, the the more weary your opponent will become.

Look forward to more posts of my walk to a new way of life!

30th Birthday Celebration

My 30th birthday was this past week, and Jaime and I chose to celebrate by visiting Cherokee, NC for the night! We had dinner with my family in Knoxville, then traveled US Hwy 441 through Gatlinburg, into Cherokee! The drive was beautiful and we were grateful to see all the wildlife and scenery along our route -including a few black bears and Newfound Gap.

Once in Cherokee we checked into our hotel, then visited the casino. Side note too, if you have never been to Harrah’s Cherokee Casino they will provide you with free money to play with in the casino on their slot machines; although you can “cash out” and use the money at card tables. Although the penny slots were fun, Blackjack is an amazing game! One of the dealers was kind enough to show me how the game is played and although rigged, the best chances of winning.

Before heading home we stopped by the EBCI (Eastern Band of Cherokee Indians) Justice Center, where the Cherokee Police Department is housed, across the street from their Emergency Operations & 9-1-1 Emergency Communications Center. I was able to do some department patch trading, and added a Cherokee Police Department patch to my growing collection.

Our return trip home allowed us the opportunity to visit Clingman’s Dome and while a pretty steep hike the scenery and breathtaking view was worth it! We ate lunch at Johnny Rocket’s in Gatlinburg, and I must say that experience was grand as well!

Turning thirty years old has exciting and fun! I am thankful for the many loved ones in my life who has made these three decades so amazing, and I look forward to the many more still to come! Below are some pictures of this year’s celebration.

East Tennessee Amateur Radio Frequencies

Hey everyone! I am posting a spreadsheet, originally copied from my Yaesu FT-857D, with HF/VHF/UHF frequencies used around the East Tennessee area. I thought I would share this for those who would like to add useable frequencies into their radios rather easily.

This spreadsheet can be copied and pasted into Microsoft Excel, where you can create a .CSV file to upload to most radios. There is also a link below you may click, to view the Excel worksheet with this information, for easier reference.

Amateur Frequencies for N4AWL.com (excel)

For my personal use, you will see where some frequencies have TSQL and some have Tone settings. Depending on the amount of interference I receive on certain frequencies, I enable the TSQL to eliminate the interference. It is strictly user preference as to which tone setting you choose to use.

Should you have any additions or revisions, or questions, please send me an email via the Contact link, and I will get the information corrected.

 

10 meters

Name Frequency Duplex Offset Tone Rx Tone Tx Tone County
W4ZJM 29.62 - 0.1 Tone 100 100
AG4TI 29.66 - 0.1 Tone 91.5 91.5
KB4REC 29.68 - 0.1

 

6 meters

Name Frequency Duplex Offset Tone Rx Tone Tx Tone County
WA4BGK 52.71 - 1
KF4FTD 53.01 - 1 Tone 114.8 114.8
NO4Q 53.03 - 1
WD4GYN 53.11 - 1
WB4GBI 53.15 - 1 Tone 107.2 107.2
KQ4E 53.23 - 1
W4KEV 53.25 - 1
K4DHT 53.33 - 1
NQ4Y 53.45 - 1 Tone 114.8 114.8
KB4REC 53.47 - 1 Tone 100 100
W4BBB 53.77 - 1 Tone 100 100
W4KEV 53.93 - 1
KD4CWB 53.99 - 1

 

2 meters

Name Frequency Duplex Offset Tone Rx Tone Tx Tone County
WM4T 145.11 - 0.6
KA4OAK 145.13 - 0.6
KG4FZR 145.15 - 0.6 Tone 141.3 141.3 McMinn
K4MFD 145.15 - 0.6 Tone 118.8 118.8 Greene
WB4GBI 145.17 - 0.6 Tone 118.8 118.8
KD4XV 145.19 - 0.6
W4BBB 145.21 - 0.6 Tone 100 100
W4KEV 145.23 - 0.6
W4YJ 145.25 - 0.6 TSQL 100 100 Monroe
KK4DKW 145.27 - 0.6 TSQL 127.3 127.3 Blount
145.29 - 0.6 Tone 127.3 127.3
WM4RB 145.31 - 0.6 Tone 141.3 141.3
AC4JF 145.33 - 0.6 Tone 100 100
N4AZK 145.35 - 0.6
W4KEV 145.37 - 0.6 Tone 100 100
W4AM 145.39 - 0.6
W4WC 145.39 - 0.6 Tone 186.2 186.2
KI4OTQ 145.41 - 0.6 Tone 127.3 127.3
WB4YLC 145.43 - 0.6 Tone 127.3 127.3
KJA4M 145.45 - 0.6
WB4GBI 145.47 - 0.6 Tone 118.8 118.8
WB4LHO 145.49 - 0.6 Warren
VHF CALL 146.52 0
146.535 - 0.6
SEV ARES 146.55 - 0.6
146.56 - 0.6
146.565 - 0.6
146.58 - 0.6
W4AM 146.61 - 0.6 Tone 107.2 107.2
WB4GBI 146.625 - 0.6 Tone 118.8 118.8
146.64 - 0.6
W4OLB 146.655 - 0.6 Blount
K4BGW 146.67 - 0.6
K4DSZ 146.685 - 0.6 TSQL 88.5 88.5
KE4CCB 146.7 - 0.6 Tone 103.5 103.5
CATOOSA 146.715 - 0.6
WB4GBI 146.73 - 0.6 Tone 110.9 110.9 Knox
KI4KIL 146.745 - 0.6 Fentress
K4JP 146.76 - 0.6 Tone 103.5 103.5
KA4OAK 146.775 - 0.6 Tone 79.7 79.7
K4VCM 146.79 - 0.6 Hamilton
W4EYJ 146.805 - 0.6
K4EZK 146.82 - 0.6 TSQL 141.3 141.3
146.835 - 0.6
WB4GBI 146.85 - 0.6 Tone 127.3 127.3
W8EYU 146.865 - 0.6 Tone 118.8 118.8 Cumberland
W4SKH 146.88 - 0.6 TSQL 88.5 88.5
W4NSA 146.895 - 0.6 Tone 118.8 118.8 Cumberland
KC4ROG 146.91 - 0.6 Tone 203.5 203.5
W4GZX 146.925 - 0.6 Bradley
WB4GBI 146.94 - 0.6 Tone 118.8 118.8
W9QXW 146.955 - 0.6 Tone 100 100 Union, GA
W4SKH 146.97 - 0.6
KC4ZGN 146.985 - 0.6 Gilmer, GA
KA6UHV 147 + 0.6 Tone 131.8 131.8 Hamilton
KD4CWB 147 - 0.6 TSQL 100 100 Knox
KE4RX 147.015 + 0.6 TSQL 110.9 110.9 Roane
W2IQ 147.03 + 0.6 Tone 100 100
K4AIH 147.045 - 0.6 Tone 151.4 151.4 Cherokee, NC
KG4FZR 147.06 - 0.6 Tone 141.3 141.3 McMinn
WB4GBI 147.075 + 0.6 Knox
KI4KIL 147.09 + 0.6 Tone 100 100 Fentress
KG4LHC 147.09 + 0.6 Tone 203.5 203.5 Cocke
WA4KNI 147.09 + 6 Tone 91.5 91.5 Vance, NC
KD4NEC 147.105 + 0.6 Tone 100 100 Roane
K4EAJ 147.12 + 0.6 Tone 82.5 82.5
N4BZJ 147.135 + 0.6 Tone 141.3 141.3 Whitfield, GA
KE4KQI 147.135 + 0.6 Tone 114.8 114.8
K4EAJ 147.15 + 0.6 Tone 82.5 82.5 Morgan
147.16 + 0.6
KC4DSY 147.165 + 0.6 Tone 82.5 82.5 Unicoi
WD4DES 147.18 + 0.6 TSQL 118.8 118.8 Bradley
W4KEV 147.195 + 0.6 Tone 118.8 118.8 Sevier
W4NGT 147.21 + 0.6 Tone 100 100 Union, GA
WB4OAH 147.225 + 0.6 Tone 141.3 141.3 Hamblen
W4GHZ 147.24 + 0.6 151.4 151.4 Mcaon, NC
KJ4SI 147.255 + 0.6 Morgan
K4LNS 147.27 + 0.6 Tone 88.5 88.5 Carter
KF4JPU 147.285 + 0.6 Bledsoe
W4BBB 147.3 + 0.6 Tone 100 100 Knox
KE4VQM 147.315 + 0.6 Tone 141.3 141.3 Monroe
WD4ORB 147.33 + 0.6 Tone 82.5 82.5
W4KEV 147.345 + 0.6 Tone 118.8 118.8
KA4OAK 147.36 + 0.6 Tone 100 100 Campbell
KA4ELN 147.375 + 0.6 Tone 123 123
K4DPD 147.39 + 0.6 Rhea

 

1.25 meters

Name Frequency Duplex Offset Tone Rx Tone Tx Tone County
AJ4G 224.12 - 1.6 Tone 100 100 Bell, KY
N4OQJ 224.22 - 1.6 Knox
KA4OAK 224.28 - 1.6 Tone 118.8 118.8 Campbell
WB4GBI 224.34 - 1.6 Knox
N4OQJ 224.38 - 1.6 Tone 100 100 Knox
K4KKH 224.4 - 1.6 Knox
K4MFD 224.44 - 1.6 Tone 118.8 118.8 Greene
N4KFI 224.46 - 1.6 Tone 100 100 Knox
KD4HZN 224.48 - 1.6 Hawkins
W4BBB 224.5 - 1.6 Tone 100 100 Blount
N4KFI 224.58 - 1.6 Tone 100 100 Knox
K4IBW 224.7 - 1.6 Tone 100 100 Knox
K4PCK 224.76 - 1.6 Tone 100 100 Knox
K4IBW 224.8 - 1.6 Tone 100 100 Knox
AC4DR 224.84 - 1.6 Tone 88.5 88.5 Roane
KD4CWB 224.86 - 1.6 Tone 100 100 Knox
WD9JGI 224.9 - 1.6 Tone 127.3 127.3 Monroe
W4WC 224.9 - 1.6 Tone 100 100 Greene
KG4LDK 224.92 - 1.6 Tone 203.5 203.5 Cocke
KB4PSI 224.94 - 1.6 Greene

 

70 centimeters

Name Frequency Duplex Offset Tone Rx Tone Tx Tone County
K4BTL 442 + 5 Tone 100 100
WM4RB 442.025 + 5 Tone 100 100
K1AT 442.1 + 5 Tone 100 100 Loudon
WX4RP 442.15 + 5 Tone 100 100
WD4DES 442.25 + 5 Tone 118.8 118.8
KG4FZR 442.275 + 5 Tone 141.3 141.3
AJ4G 442.325 + 5 Tone 100 100
WB4IVB 442.35 + 5 Tone 100 100
KA4ELN 442.4 + 5 Tone 123 123
W4KEV 442.5 + 5 Tone 100 100
K4IBW 442.6 + 5 Tone 100 100
WA4ROB 442.85 + 5 Tone 103.5 103.5
N4WT 442.9 + 5 Tone 156.7 156.7
W4OAR 442.925 + 5 Tone 100 100
AK4EZ 442.95 + 5
AA4UT 443 + 5 Tone 100 100
N4UAG 443.025 + 5
W4WVJ 443.05 + 5 Tone 100 100
KA4AZQ 443.075 + 5 Tone 100 100
K4ETN 443.1 + 5 Tone 118.8 118.8
KD4PBC 443.15 + 5 Tone 146.2 146.2
W4WC 443.2 + 5 Tone 100 100
KJ4HPM 443.225 + 5 Tone 100 100
WA4FLH 443.25 + 5 Tone 88.5 88.5
WA4KJH 443.3 + 5 Tone 100 100
KF4PVQ 443.325 + 5 Tone 141.3 141.3
W2IQ 443.45 + 5 Tone 100 100
KD4CWB 443.5 + 5 Tone 100 100
AC4JF 443.55 + 5 Tone 88.5 88.5
K4JFT 443.6 + 5 Tone 100 100 Monroe
K4IBW 443.675 + 5 Tone 100 100
KG4LHC 443.75 + 5 Tone 203.5 203.5
KD4CWB 443.8 + 5 Tone 100 100
WB4JGI 443.825 + 5
AC4JF 443.85 + 5 Tone 100 100
KE4RX 443.975 + 5 Tone 110.9 110.9
KD4CWB 444 + 5 Tone 100 100
KC4PDQ 444.075 + 5
KB4REC 444.175 + 5
K4MFD 444.2 + 5 Tone 118.8 118.8 Greene
W4NCS 444.225 + 5 Tone 100 100
W4IC 444.25 + 5 Tone 127.3 127.3
W4GZX 444.275 + 5 Tone 114.8 114.8
WB4GBI 444.3 + 5 Tone 118.8 118.8
N4KFI 444.325 + 5
AC4JF 444.35 + 5 Tone 88.5 88.5
KC4NNN 444.425 + 5
KB4REC 444.525 + 5 Tone 123 123
W4BBB 444.575 + 5 Tone 100 100
WB4NKL 444.65 + 5 Tone 100 100
K4IBW 444.675 + 5 Tone 100 100
444.7 + 5
N4CKB 444.725 + 5 Tone 146.2 146.2
K4ETN 444.75 + 5 Tone 192.8 192.8
KK4DKW 444.775 + 5 Tone 94.8 94.8
KE4FGW 444.825 + 5
N4WT 444.875 + 5 Tone 156.7 156.7
KD4TZT 444.925 + 5
UHF CALL 446 0

 

DMR

Name Frequency Duplex Offset Tone Rx Tone Tx Tone County
K4MFD 444.0375 + 5 CC 1 1 Greene
KB4REC 444.175 + 5 CC 1 1 Knox
WB4GBI 440.575 + 5 CC 1 1 Sevier

 

Weather

Name Frequency Duplex Offset Tone Rx Tone Tx Tone
WX 1 162.55
WX 2 162.4
WX 3 162.475
WX 4 162.425
WX 5 162.45
WX 6 162.5
WX 7 162.525
WX 8 161.65
WX 9 162.75
WX 10 163.275