Health and Fitness Adjustments – Getting Started

About ten years ago I was diagnosed with Type 2 Diabetes. It came with the fairly common companions of high blood pressure, high cholesterol, and obesity. I’m still on medication for all of those and haven’t had much success in dealing with them, although I haven’t gained weight in that time, I’ve stayed fairly consistently in the 255 lb range, occasionally get up near 270 and occasionally getting down as low as 240. Here is what my weight looked like since Jan 2012.

So, for the most part I’ve been able to avoid the 1 to 2 pound weight gain that a lot of people go through as they get older, but I’m still in the Obese category. I have focused on trying to lose weight on several occasions, and had some success with low carb keto type diets, but have never been able to stick with them long term and they didn’t help with other issues.

The numbers that really haven’t been getting better are my Triglycerides, as well as my HbA1C and Glucose (Fasting) tests. The low carb keto diet really didn’t seem to help with these at all.

I haven’t graphed them, but my Cholesterol levels aren’t great either. My HDL (good cholesterol) is too low, and my LDL (bad cholesterol) is too high. The LDL actually can’t be properly calculated because of my high Triglyceride levels.

So, I decided to change my focus from weight loss to heart health. This led me to the “DASH Diet Mediterranean Solution” as my new starting point for a change of approach for my diet.

I had heard of the DASH Diet several years ago when I was looking into ways to reduce Blood Pressure. Looking into diets that are good for Type 2 Diabetes fairly consistently came up with the DASH diet and the Mediterranean Diet as being good for that.

They both seem to fit the pattern of diets that I’ve looked into that people seem to have long term success with. Lots of vegetables and fruit, about half your plate and many different colors.

Eat lean meats and fish rich in protein, avoid processed food. Go for whole grain carbs, avoid added sugars and salts. Fats are not necessarily bad, particularly those found in nuts and seeds.

I had cut out extra salt and sugar ages ago. This plan will actually add in more carbs than I’ve been eating. The biggest adjustment, which I already know I am short on, is vegetables. I’m going to have to focus on getting enough of them in at each meal. This is where the book and other resources will come in handy.

The other area that falls into the “I know that and just need to do it” is exercise. I have been doing Pilates twice a week for awhile now, although with a three month gap due to Covid, but I need to get more, particularly getting a bit more cardio, and eventually adding in some weight training as well. I’m going to start with daily walks and go from there.

I think the key thing for me is not to try and change everything at once, and to set a schedule and have a plan for things.

This will include planning the weeks meals ahead of time and making sure I have everything I need available. I need to have a couple “go to” quick meals figured out and maybe set certain days for certain foods. Taco Tuesdays and Fish Fridays? 🙂

I also need to get the exercise booked on my calendar. I often go for a 15 minute walk on my lunch break. If I keep a quick pace I do get into my cardio zone. I just need to expand my loop by a block or two and that gets me to about half my weekly total, which should be 150 minutes per week. And that’s not including the Pilates classes. I just need to do it more consistently.

So, not huge changes, but rather a set of adjustments.

And, if anyone wants a little more information on the “DASH Diet Mediterranean Solution” and other DASH diets, you can check out the website: https://dashdiet.org/

STA Mission Report 12 – A Forest Apart pt 2

Adventure Source: A Forest Apart – Published Adventure

Meetup Link: https://www.meetup.com/Star-Trek-Gaming/events/272008003/

Game Date: August 8 2020

Session Post: No Session Post

Teaser: On the frontier of Federation space, the Player Characters encounter a vessel of unknown origin: a forested geodesic dome. The damaged craft appears to be well over 1,000 years old and foreign to the Milky Way Galaxy. It does not respond to hails and no intelligent life readings are detected.

Active Characters:

  • Cmd. O’Nnyah (Raven) (Away Team)
  • Cmd. Xedrik (Trevor) (Away Team)
  • Lt. Cmd. Sivath (Garrett)
  • Lt. Cmd. Reittan Andreas (Jon) (Away Team)
  • Lt Cmd. Taemin Rahn (Garrett) (Away Team)
  • Lt. Asha (Jaime) (Away Team)
  • Lt. Kirkuurzhaav th’Zoarhi (Trevor)
  • Lt. Cmd. Sivath (Garrett)
  • Lt. Oqwadel (Raven)
  • Chief Petty Officer Winston Emmet (Kelly) (Away Team)
  • Chief Petty Officer Dallas Brenner (Jon)

Important NPCs:

  • Captain T’Kor – The Interface
  • Ckcclwlttc – A member of the insectiod race, the Jahan !Xu

Notable Information: The Forest ship comes from a planet where millennium ago two astronauts crash landed. One astronaut died but the other merged with the newly sentient trees to become the First Tree.

As the sun of their home system started to die, the trees build the Forest ship and sent a colony of trees out into the stars to find they promised land, the astronaut’s home, Albali Prime.

Albali Prime has reverted to medieval level of civilization and are a very peaceful people. It seems that at some point in their past they were much more advanced but suffered some sort of catastrophe and nearly destroyed themselves.

The Trees land on Albali Prime and are accepted by the inhabitants, thanks to the story telling preparation from Lt. Asha and the work of the rest of the Kimura Away Team.

The Jahan !xu are cured of their addiction to the Tree’s sap, and their neurodegenerative disease, and a new home is found for them in a nearby asteroid belt.

Continue reading ‘STA Mission Report 12 – A Forest Apart pt 2’ »

STA Mission Report 11 – A Forest Apart pt 1

Adventure Source: A Forest Apart – Published Adventure

Meetup Link: https://www.meetup.com/Star-Trek-Gaming/events/271356987/

Game Date: July 12 2020

Session Post: No Session Post

Teaser: On the frontier of Federation space, the Player Characters encounter a vessel of unknown origin: a forested geodesic dome. The damaged craft appears to be well over 1,000 years old and foreign to the Milky Way Galaxy. It does not respond to hails and no intelligent life readings are detected.

Active Characters:

  • Captain T’Kor (Terry) (Away Team)
  • Cmd. O’Nnyah (Raven) (Away Team)
  • Cmd. Xedrik (Trevor) (Away Team)
  • Lt. Cmd. Sivath (Garrett)
  • Lt. Cmd. Reittan Andreas (Jon) (Away Team)
  • Lt Cmd. Taemin Rahn (Garrett) (Away Team)
  • Lt. Kirkuurzhaav th’Zoarhi (Trevor)
  • Lt. Cmd. Sivath (Garrett)
  • Lt. Oqwadel (Raven)
  • Chief Petty Officer Winston Emmet (Kelly) (Away Team)
  • Chief Petty Officer Dallas Brenner (Jon)
  • Ensign Wolfgang Ratzel (Terry)

Important NPCs:

  • Ckcclwlttc – A member of the insectiod race, the Jahan !Xu

Notable Information: The domed ship is made of organic material. The tress on the ship are dying because they are losing sap from holes made by wood-poring creatures. These creatures small sentient insectiods call the Jahan !Xu which exist in hyper-accelerated time, making them invisible. They suffer from a neurodegenerative disease that has nearly wiped out their species. Only the sap of the ancient trees, to which they are addicted, slows the progress.

Dr. O’Nnyah and the crew of the Kimura, working with one of the Jahan !Xu have developed a treatment for the addiction but need additional test subjects to develop a full on cure. An away team has beamed over to the ship to try and establish communication with the ship and with the other Jahan !Xu.

Continue reading ‘STA Mission Report 11 – A Forest Apart pt 1’ »

STA Mission Report 10 – Orbital Decay Part 2

Adventure Source: GURPS TransHuman Space – Orbital Decay (heavily modified)

Meetup Link: https://www.meetup.com/Star-Trek-Gaming/events/270733854/

Game Date: Jun 14 2020

Session Post: No Session Post

Teaser: Ninety minutes into their mission to investigate a malfunctioning Romulan Space Station in the Shackleton Expanse, the Kimura detects a small cloaked vessel about to ram them. Some fancy maneuvering by the helmsman causes the small ship to miss the Kimura, but it then slams into the space station.

A few minutes later, as the crew of the Kimura is recovering from the drastic maneuvering, the Security Chief receives a call from near the Med Lab. “Send help! It’s alive and …”. The communication is cut off.

Is the Away Team still alive? What has happened in the Med Lab?

Active Characters:

  • Cmd. O’Nnyah (Raven) (Away Team)
  • Ensign Wolfgang Ratzel (Terry) (Away Team)
  • Lt. Kirkuurzhaav th’Zoarhi (Trevor)
  • Lt. Cmd. Sivath (Garrett)
  • Lt. Cmd. Reittan Andreas (Jon)
  • Captain T’Kor (Terry)
  • Lt. Oqwadel (Raven)
  • Chief Petty Officer Dallas Brenner (Jon) (Away Team)
  • Cmd. Xedrik (Trevor) (Away Team)
  • Lt Cmd. Taemin Rahn (Garrett) (Away Team)

Important NPCs:

  • None

Notable Information: The supposedly dead Romulan that had been retrieved from space turns out to be much livelier than expected.

Two additional infected Romulans are retrieved after being blown out into space from the collision of the small ship with the station.

The away team survived the collision, being in an adjacent section of the station. The pressure doors successfully close and seal off the damaged area.

The Away Team discovers that there were three different weaponized viruses being developed on the station and somehow all three got loose and infected the crew.

The collision knocked the station into a decaying orbit which would cause it to plunge into the atmosphere in several hours and likely burn up. There was a chance that some portions might survive reentry and infect the planet so the crew assisted the process by exploding the fusion reactor and using the tractor beam to ensure all large pieces would have a reentry path that would guarantee burn up.

Continue reading ‘STA Mission Report 10 – Orbital Decay Part 2’ »

STA Mission Report 09 – Orbital Decay Part 1

Adventure Source: GURPS TransHuman Space – Orbital Decay (heavily modified)

Meetup Link: https://www.meetup.com/Star-Trek-Gaming/events/270489788/

Game Date: May 17 2020

Session Post: No Session Post

Teaser: While conducting a stellar and planetary survey mission to a remote part of the Shackleton Expanse near Sigma Librae and the Romulan Star Empire and encrypted signal is picked up emanating from a near by solar system. Sensors sporadically pick up what seems to be a space station orbiting a Class-M planet. The station seems to be blinking in and out of existence and the signal is not repeated.

Active Characters:

  • Cmd. O’Nnyah (Raven) (Away Team)
  • Ensign Wolfgang Ratzel (Terry) (Away Team)
  • Lt. Kirkuurzhaav th’Zoarhi (Trevor)
  • Lt. Cmd. Sivath (Garrett)
  • Lt. Cmd. Reittan Andreas (Jon)
  • Captain T’Kor (Terry)
  • Lt. Oqwadel (Raven)
  • Chief Petty Officer Dallas Brenner (Jon) (Away Team)
  • Cmd. Xedrik (Trevor) (Away Team)
  • Lt Cmd. Taemin Rahn (Garrett) (Away Team)

Important NPCs

  • Cmd. Natalie Sigmund, Star Fleet Intelligence (off screen, message only)

Notable Information: A short burst message from Cmd. Natalie Sigmund was sent, requesting the Kimura make a course alteration to a nearby “system of interest”.

Scans of the system show a class M planet with life forms up to the primate level, but no civilizations. An object briefly appears every fifteen minutes for a few seconds at a time, this is determined to be an old Romulan Space Station that is cloaked except the central core gets exposed when an encoded message is sent every 15 minutes.

A Romulan body in a EVA suit is recovered, a Romulan. It is infected with a virus very similar to the one that caused the plague in the B’el’th paH star system several months previous. That was when the crew of the Kimura first met Natalie Sigmund. An unknown second virus is also detected in the Romulan’s body. The corpse is left in the EVA suit in a stasis field and moved to Med Lab 2.

The crew figures they may have as little as two hours before a Romulan Warbird could show up, so an away team is sent to the Space Station.

The Station seems to be unoccupied except for several diseased rats, and a diseased primate which attacks the crew when caught between two groups of crew members. The Away team finds the Operations Centre and downloads the encrypted Communications logs.

At the same time, about 90 minutes since the Away Team left, Lt. Zhaav, who had been continually scanning for cloaked vessels, picks up a cloaked small craft, about twice the size of a Runabout, about to ram the Kimura.

Some fancy last second maneuvering by Zhaav causes the small ship to miss the Kimura, but it then slams into the space station.

A few minutes later, as the crew of the Kimura is recovering from the drastic maneuvering, the Security Chief receives a call from near the Med Lab. “Send help! It’s alive and …”. The communication cuts out.

Continue reading ‘STA Mission Report 09 – Orbital Decay Part 1’ »

STA Mission Report 08 – The Wandering Child

Adventure Source: Prime Adventures 1 (adapted)

Meetup Link: https://www.meetup.com/Star-Trek-Gaming/events/269714311/

Game Date: April 19 2020

Session Post: https://www.ob1knorrb.com/sta-episode-7-the-wandering-child/

Teaser: An automated distress call from a cargo ship called “The Wandering Child” is picked up near where the Borg Cube recently entered a transwarp corridor. No further communication is received from the ship.

An initial scan shows that “The Wandering Child” appears to be operating normally, moving at a slow but steady pace from the direction of Klingon space towards an Andorian colony in the Shackleton Expanse.

Active Characters:

  • Cmd O’Nnyah (Raven)
  • Lt. Cmd. Taemin Rahn (Garrett)
  • Lt. Cmd. Reittan Andreas (Jon)
  • Ensign Wolfgang Ratzel (Terry)
  • Lt. Cmd. Rowan Tonelli (Jaime)
  • Cmd. Xedrik (Trevor)

Important NPCs:

  • Siren Bugs

Notable Information: Opening a transwarp conduit in the areas of electromagnetic storms in the Shackleton Expanse can cause rifts to other dimensions.

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STA Mission Report 07 – Great Balls of Borg

Adventure Source: Homebrew by Brent

Meetup Link: https://www.meetup.com/Star-Trek-Gaming/events/266187461/

Game Date: March 8 2020

Session Post: https://www.ob1knorrb.com/sta-episode-6-big-balls-of-borg/

Teaser: A Borg Sphere has been detected in the Shackleton Expanse. However, it seems to be inactive. The Kimura is sent to investigate. Why are the Borg inactive? What are they waiting for? Will they stay that way?

Active Characters:

  • Cmd. O’Nnyah (Raven)
  • Ensign Wolfgang Ratzel (Terry) (Away Team)
  • Lt. Cmd. Rowan Tonelli (Jaime) (Away Team)
  • Lt. Cmd. Tu’Pari (Nick) (Away Team)
  • Lt. Asha (Jaime)
  • Lt. Kirkuurzhaav th’Zoarhi (Trevor)
  • Lt. Cmd. Sivath (Garrett)
  • Captain T’Kor (Terry)
  • Lt. Oqwadel (Raven) (Away Team)
  • Cmd. Xedrik (Trevor) (Away Team)
  • Lt Cmd. Taemin Rahn (Garrett) (Away Team)

Important NPCs:

  • None

Notable Information: The defense system on the planet, which wiped out all life forms on Borg cube is similar in technology to what was found on Orgun III. A Romulan Warbird was also hit by the defense system and drifted out of the system. It was not one of the Romulan ships encountered and it’s fate remains unknown. A Romulan Tug was captured by the crew of the Kimura.

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STA Mission Report 06 – Convoy SE-119

Adventure Source: Living Campaign Adventure 04

Meetup Link: https://www.meetup.com/Star-Trek-Gaming/events/266187417/

Game Date: February 9 2020

Session Post: https://www.ob1knorrb.com/sta-episode-5-convoy-se-119/

Teaser: The Kimura must escort a convoy of merchant vessels carrying supplies from Narendra Station to a small research outpost deep within the Shackleton Expanse. Because the exploration of the Expanse is a joint concern between the Federation and the Klingon Empire, the Kimura is supported by a Klingon cruiser, the K’Vort-class bird-of-prey I.K.S. Mupwl’ (Hammer), under the command of Captain Akul.

Active Characters:

  • Cmd. O’Nnyah (Raven)
  • Ensign Wolfgang Ratzel (Terry)
  • Lt. Kirkuurzhaav th’Zoarhi (Trevor)
  • Lt. Cmd. Rowan Tonelli (Jaime)
  • Lt. Cmd. Sivath (Garrett)
  • Lt. Cmd. Reittan Andreas (Jon)
  • Lt. Cmd. Tu’Pari (Nick)

Important NPCs:

  • Captain Akul – Commander of I.K.S. Mupwl’
  • Cmd. Natalie Sigmund, Star Fleet Intelligence (off screen, message only)

Notable Information: The electromagnetic eddies in the region are actually components of a much larger insterstellar cloud spanning part of this sector of the Shackleton Expanse. In addition, an analysis of eddy drift patterns suggests that some of the eddies are not naturally occurring.

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STA Mission Report 05 – Fading Suns

Adventure Source: Living Campaign Adventure 03

Meetup Link: https://www.meetup.com/Star-Trek-Gaming/events/266187381/

Game Date: January 19 2020

Session Post: https://www.ob1knorrb.com/sta-episode-4-fading-sun/

Teaser: The Kimura is delivering scientific equipment to Epsilon 19, a scientific research station in the Osarin system, deep in the Shackleton Expanse. The star of the Osarin system is collapsing at an unusual rate and is mysteriously emitting triolic waves of increasing strength. Epsilon 19 was constructed to monitor the star and determine the reason for its rapid decay, as well as find the source of the triolic radiation.

Active Characters:

  • Captain T’Kor (Terry)
  • Lt. Asha (Jaime)
  • Lt. Oqwadel (Raven)
  • Chief Petty Officer Dallas Brenner (Jon)
  • Cmd. Xedrik (Trevor)
  • Lt Cmd. Taemin Rahn (Garrett)

Important NPCs:

  • Commander Erich Johansson – Commander of Epsilon 19
  • Lenana Mosa – Head Scientist on Epsilon 19
  • Captain Paja Tajenko – Orion trader captain

Notable Information: The Osarin system is inhabited by cosmozoan life-forms that live on the sun’s surface, consuming vast quantities of energy from it, emitting triolic waves as part of the process. They are spawning and the young are heading out into deep space, probably in search of stars of their own.

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STA Mission Report 04 – Border Dispute

Adventure Source: These Are The Voyages

Meetup Link: https://www.meetup.com/Star-Trek-Gaming/events/263895426/

Game Date: December 8 2019

Session Post: https://www.ob1knorrb.com/sta-episode-3-border-dispute/

Teaser: The U.S.S. Nightingale, a Nova-class Federation science vessel, has accidentally crossed into the Romulan Neutral Zone. Moments after the mistake was discovered, a Romulan warbird decloaked and opened fire. The attack took out most of the Nightingale’s engineering section and engineers. However, the Nightingale did manage to fire back and appears to have damaged the warbird. Both ships are now stuck in the Neutral Zone until they can effect repairs.

Unfortunately, the Romulans are insisting they will take the Nightingale and her crew back to Romulus to stand trial for war crimes. But things are not as they seem. Can the players win a battle of wits with a Romulan captain and save the crew of the Kimura’s sister ship, the Nightingale, or will this encounter lead to war?

Active Characters:

  • Ensign Wolfgang Ratzel (Terry)
  • Lt. Cmd. Taemin Rahn (Garrett)
  • Lt. Jr. Maria Gallo (Nick)
  • Lt. Cmd. Rowan Tonelli (Jaime)
  • Cmd. Xedrik (Trevor)

Important NPCs:

  • Commander Mheven, Captain of D’Deridx Class Warbird I.R.W. T’Varen
  • Lt. Tellek (real name unknown) Science Officer/Romulan spy on U.S.S. Nightingale

Notable Information: It was discovered that Lt. Tellek, a Science Officer on the U.S.S. Nightingale was actually a Romulan spy that had been embedded in Starfleet over eight years ago. Tellek escaped with data on the Nova Class starships and about the Federation forces along the Neutral Zone. Fortunately because Starfleet is now aware of what data was stolen, the damage is minimal.

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