Thursday, April 30, 2015


My four month streak of refraining from snacking has ended.  Last evening I still had not checked into my hotel by 11PM.  After a late workout at the YMCA in New Hope, Minnesota I drove to where I thought my reservation was being kept.  I had made a reservation at this hotel, but I did subsequently cancel it when I learned that the elevators were out of order.  But I forgot that I had cancelled it.  I had had a late workout and now I was getting a bit frustrated and I gave into my desire to eat a snack.  I stopped at a CUB FOODS MARKET and purchased 4 RED DELICIOUS APPLES and 60 GRAMS of RAW WHOLE ALMONDS.   I had been wanting to add nuts to my diet for a couple of weeks now - I just have to remember to really monitor the portions.  I did purchase .12 lbs of these nuts and divided the bounty into two equal halves so that I could enjoy some last evening, and enjoy some today, 28 almonds is 170 calories.  I believe this to be a healthy food - It would be easy to have 300 almonds at one seating if one was not careful - therefore portion control is of great importance.
28 raw whole almonds is 170 calories.
A good healthy snack choice - as long as portion control is followed.

Thursday.  My total SNACK was 522 calories.  While this was quite a bit - considering what I have been eating recently - I think that I still made some good choices.  My total caloric consumption for the day was still 'only' 1532 calories.  This is the most amount of calories that I have consumed in four months - and yet, the time is nearing when I should start ratcheting up my calories consumed per day. Recently, I have felt a bit sluggish and I do think it is time to increase my calories per day up from 1000.   I have no intention of returning to my previous habit of consuming 5000+ calories per day - but I am under the impression that anything under 1900 calories per day should still result in slow steady weight loss of 1 or 2 pounds per week.   Still, I am not ready to bring my calories up to 1900 so quickly.  I am not going to fret about this one day when my calories exceeded 1500.  I am still very proud of all that I have accomplished.  One day of eating 1500 calories only seems outsized compared to what I have been doing - but it is still a very low caloric total - even for a man who would weigh 200 lbs and wanted to shed a pound or two per week - which does not describe me just yet - my last weight was 214 lbs.

The conclusion that I am drawing from yesterdays 'binge' was that a 522 late night calorie snack (fruits and nuts) will not derail my efforts for the week and that I should just continue doing what I am doing.  And this is precisely what I intend to do! 


breakfast  cup Quakert Oats Instant, Apple, two eggs scrambled                                 380 calories
lunch       JIMMY JOHNS BOOTLEGGER UNWICH, PICKLE, orange                   315 calories
dinner     JIMMY JOHNS BOOTLEGGER UNWICH, PICKLE, orange                    315 calories
SNACK   four RED DELICIOUS APPLES, 28 ALMONDS (approx 30grams)   522 calories


New Hope, Minnesota YMCA elliptical machine set to "HILL CLIMB" 40 minutes 485 CALORIES



One thing that I have read over and over again is that it is not desireable to do the EXACT SAME workout each day. I have almost always set the various elliptical machines to CALORIE BURN or something similar. Today, I selected HILL CLIMB which meant that the first half of the workout continued to get progressively more challenging.  There certainly was the sensation of not stepping quite as quickly as I have become accustomed to - but I was able to tell by the calories burned and my own level of sweating that I was working plenty hard.  My intention is to continue trying different workouts instead of selecting the same type of workout each time.

I know perfectly well why I selected HILL CLIMB.  There is a little hill in my future which I find myself thinking about every day - It can be found in Yosemite Park and it is called HALF DOME.  I know that referring to HALF DOME as a hill is like calling an ocean liner a boat.

Wednesday, April 29, 2015


The upcoming hike to the summit of Half Dome in Yosemite scheduled for October 1st became a little more real today.  Our expedition includes six of us. Hotel rooms in Yosemite Park for the night before have been secured. Last week, I booked my airline tickets to the West Coast.  Last evening, I purchased hiking boots at Dick's Sporting Goods.


I picked a good state to make this purchase.  Minnesota has no sales tax on clothing.  I believe that I will have adequate time to train for this hike which is still five months away.  I am both excited and nervous.

breakfast   two apples, two sweet apple chicken sausages, banana                           520 calories
lunch        Jimmy John's Turkey Tom UNWICH, pickle, orange                              210 calories
dinner       roasted chicken noodle soup bowl, orange
                 SUBWAY double chicken spinach salad w/tomato, cucumber, onion     485 calories


6AM Onalaska YMCA elliptical machine 35 minutes     360 calories


Tuesday, April 28, 2015


Yesterday on my way to Onalaska, Wisconsin near the Minnesota border, I stopped at the Tanger Outlet Mall in Wisconsin Dells that I zipped by scores and scores of times over the past 20 years and never had the desire to visit. I was shopping for some top quality dress shirts and a lightweight jacket.   I found something that I liked at Banana Republic.   For most of my life, no one has accused me of being a 'snappy dresser.'  Of course, when one is 100+ pounds overweight - there isn't a garment in the universe that can be called snappy.  These days, while I still have plenty of weight to shed, I can attempt to dress a bit more 'snappily.'  One thing, that I felt that I needed was a lightweight spring jacket.  (My collection of XXL just don't look good anymore - and they never did.)  I was very pleased to find something real sharp at Banana Republic. It is fun to buy such a quality garment marked down 60% from $99.99.  In addition, I opened a Banana Republic Visa account which earned me an additional 15% discount.  Wisconsin has a much lower sales tax rate than Chicago, so my complete receipt shows that I spent just $36.30 for this gorgeous jacket. Is it possible that in the future, this Marc Jacobs, might become a bit more fashionable? Yep, that's the plan.

It's a good thing that I was shopping at Banana Republic today and not two weeks ago. This jacket fits well, but it is snug. If I should tack on just a couple of pounds - it will no longer fit. On the other hand, since the plan is to shed perhaps at least twenty pounds more, this jacket will only fit a little bit better over the coming weeks. Slipping on this jacket on made me feel like 'a million bucks,' even if it cost me only $36 bucks!

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~


breakfast   one cup oatmeal w/prune, two poached eggs, two strips turkey 'bacon'       355 calories
lunch         JIMMY JOHNS #14 BOOTLEGGER UNWICH, one whole pickle           250 calories
sinner        JIMMY JOHNS #14 BOOTLEGGER UNWICH, one whole pickle
                 CAMPBELL'S SLOW KETTLE CHICKEN NOODLE SOUP, spinach      480 calories


6:30AM elliptical 32 minutes 437 calories


Monday, April 27, 2015


2015 has been a very momentous year in my life.  Just two days past four months ago, on December 24, 2014, I visited my doctor for 'wellness' exam.  As I have mentioned a few times, on this date I 'discovered' that my weight had ballooned up to 309 pounds.  I didn't need to see a doctor to learn that I was a clinically morbidly obese man - the world has no shortage of mirrors - I was aware of my condition. Sometime, during that appointment while discussing my weight with my doctor - I flipped a switch in my head - and decided right then and there that I was going to change the direction of my life.  I had planned on doing this 'starting tomorrow' for the past decade - my decision just made 'tomorrow' actually arrive.  Starting with my lunch that I had that very first day, I started making new decision regarding what I would be cramming into my 'pie hole.' (an expression I learned from Glenn Beck, a man that I greatly admire)

After merely two days of eating like a normal human being, in fact, restricting my daily caloric consumption from somewhere north of 5000 calories per day to south of 1000 calories per day,  I made another decision. The decision was to lose weight.  lots of weight.


I figured that my anticipated journey from a 309 pound morbidly obese man to normal weight human being would make an interesting story.   I decided, that I was going to go public with my thoughts and actions via a blog.  On the very first day of my blog I posted 'before' pictures. Well, actually, they were not 'before' pictures at all - they were 'current' pictures.   I tried as best I could to capture my obesity in photos,  some photos were even 'topless.'   It took some real chutzpah to start this blog at this early date.  After all, if I failed, my failure would be broadcast not only to my immediate family - but to the world (or at least those in the world that would pay attention to my blog.)

It takes CHUTZPAH to start a blog documenting a 100+ weigh loss (before the first ounce has been shed!)

Today, April 27, 2015 means that four months have passed since this journey began. My success has been spectacular.  I have exceeded my own expectations in speed but not the result. I certainly expected to be successful, but I never dreamed that I would come this far in only four months.  It is the speed of my success which has astounded me. If I hadn't expected to be successful, I never would have summoned the chutzpah to start this journey.

This past Saturday, just two days ago, when I stepped onto my scale, I learned and announced to the world that my weight loss had reached 95 pounds.  This is no small accomplishment.  I am not done.

Time for some sports analogies.  I do think that I am in the 'late innings' of this part of the journey. Maybe it's only the 'seventh inning stretch.'   It's certainly the 'fourth quarter.'  It's late in the 'third period.'  As New York Yankees Hall of Famer, Yogi Berra said, "It ain't over till it's over." Now the truth is, in this type of journey, it's never going to be over.  The whole trip will have been an exercise in futility if I fail to commit to a lifelong program of eating well. I anticipate that I have become too smart (and way too happy) to backslide (again).
7th Inning Stretch
I have not yet posted side by side BEFORE/AFTER photos.  I am not quite ready to do so, just yet. I will be visiting my doctor for my third time during this journey in two weeks.  I remember, shocking him when I showed up after 60 days and had lost more than 50 pounds.  I presume he will be less shocked, but still somewhat amazed that after an additional 90 days I will have lost perhaps ANOTHER 50 POUNDS on top of the first 50 pounds!  I will be using this visit to discuss how long I  could/should continue my 1000 calorie per day diet.  I will be using this visit to discuss where my goal could/should be.  I have some ideas,  but I will be seeking his guidance.

A weight loss journey is never over.  

2015 HAS BEEN A MOMENTOUS YEAR IN MY LIFE.  This whole trip started just four months ago.  The journey that really never ends, has only just started...  I don't know if you are amazed - but I am!

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
breakfast oatmeal w/prune, two poached eggs, two slices turkey 'bacon'                     355 calories
lunch       Spinach salad w/hearts of palm, mushrooms, 9 cherry tomato, onions  
                Trader Joe's All Natural Sweet Apple Chicken Sausage
                Miso Soup (2 cups)   4 Dill Baby Pickles,  2 ounces Seaweed Salad            334 calories
dinner     Spinach salad w/hearts of palm, mushrooms, 9 cherry tomato, onions
               Trader Joe's All Natural Sweet Apple Chicken Sausage
               Bowl Miso Soup, 4 Dill Baby Pickles, Seaweed Salad, 12 asparagus spears 359 calories


6PM elliptical 32 minutes 431 calories


SPINACH SALAD w/mushrooms, hearts of palm, cherry tomatoes, onions, zero calorie dressing (79 CALORIES)

  1. shameless audacity; impudence.
    synonyms:audacitycheek, guts, nerve, boldness, temerity
    "it took a lot of chutzpah for her to walk in on Owen's bachelor party"

    ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

    ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

Sunday, April 26, 2015


Today, I would like to share an editorial published online just four days ago from the BRITISH JOURNAL OF SPORTS MEDICINE which purports to bust the myth that weight loss can be controlled by exercise. This is something that I have recently learned and previously shared on this blog.  In fact, I learned this in a way that destroyed this myth as far as I am concerned when during the week of January 24-January 30 when I 'treadmill walked' 80 (eighty) miles, I lost only 3.7 pounds that week while maintaining my 1000 calories/day diet.  Mathematically, I was sure that my weight loss that week would have been closer to ten pounds.  That experience cured me of the expectation that weight loss could be controlled by exercise.  The editorial clearly states what should be obvious, that exercise has other important benefits.  It is simply that weight loss cannot be counted as a benefit of exercise compared to the benefits of eating carefully.  I found most interesting that the editorial lays the blame on the ubiquitousness of this myth at the doorstep of the food industry.  One can easily see that if the food industry can blame the worldwide obesity epidemic on a failure to exercise, perhaps their unhealthy, processed foods full of sugar can escape blame.

The various words and/or passages where the editorial is bold are the things that I found most interesting. Marc
British Journal of Sport & Exercise Medicine rips a few holes in the myth that exercise can control weight loss.

Br J Sports Med doi:10.1136/bjsports-2015-094911
  • Editorial
It is time to bust the myth of physical inactivity and obesity: you cannot outrun a bad diet
Press Release
  1. S Phinney3
+Author Affiliations
1Department of CardiologyFrimley Park Hospital and Consultant Clinical Associate to the Academy of Medical Royal Colleges2Department of Human BiologyUniversity of Cape Town and Sports Science Institute of South AfricaNewlands, South Africa
3School of Medicine (Emeritus), University of California DavisDavis, California, USA
  • Accepted 8 April 2015
  • Published Online First 22 April 2015
A recent report from the UK's Academy of Medical Royal Colleges described ‘the miracle cure’ of performing 30 min of moderate exercise, five times a week, as more powerful than many drugs administered for chronic disease prevention and management. Regular physical activity reduces the risk of developing cardiovascular disease, type 2 diabetes, dementia and some cancers by at least 30%. However, physical activity does not promote weight loss.In the past 30 years, as obesity has rocketed, there has been little change in physical activity levels in the Western population. This places the blame for our expanding waist lines directly on the type and amount of calories consumed. However, the obesity epidemic represents only the tip of a much larger iceberg of the adverse health consequences of poor diet. According to the Lancet global burden of disease reports, poor diet now generates more disease than physical inactivity, alcohol and smoking combined. Up to 40% of those with a normal body mass index will harbour metabolic abnormalities typically associated with obesity, which include hypertension, dyslipidaemia, non-alcoholic fatty liver disease and cardiovascular disease. However, this is little appreciated by scientists, doctors, media writers and policymakers, despite the extensive scientific literature on the vulnerability of all ages and all sizes to lifestyle-related diseases.
Instead, members of the public are drowned by an unhelpful message about maintaining a ‘healthy weight’ through calorie counting, and many still wrongly believe that obesity is entirely due to lack of exercise. This false perception is rooted in the Food Industry's Public Relations machinery, which uses tactics chillingly similar to those of big tobacco. The tobacco industry successfully stalled government intervention for 50 years starting from when the first links between smoking and lung cancer were published. This sabotage was achieved using a ‘corporate playbook’ of denial, doubt, confusing the public and even buying the loyalty of bent scientists, at the cost of millions of lives.
Coca Cola, who spent $3.3 billion on advertising in 2013, pushes a message that ‘all calories count’; they associate their products with sport, suggesting it is ok to consume their drinks as long as you exercise. However science tells us this is misleading and wrong. It is where the calories come from that is crucial. Sugar calories promote fat storage and hunger. Fat calories induce fullness or ‘satiation’.
A large econometric analysis of worldwide sugar availability, revealed that for every excess 150 calories of sugar (say, one can of cola), there was an 11-fold increase in the prevalence of type 2 diabetes, in comparison to an identical 150 calories obtained from fat or protein. And this was independent of the person's weight and physical activity level; this study fulfils the Bradford Hill Criteria for causation. A recently published critical review in nutrition concluded that dietary carbohydrate restriction is the single most effective intervention for reducing all the features of the metabolic syndrome and should be the first approach in diabetes management, with benefits occurring even without weight loss.
And what about carbohydrate loading for exercise?
The twin rationales for carbohydrate loading are that the body has a limited capacity to store carbohydrates and these are essential for more intense exercise. However, recent studies suggest otherwise. The work of Volek and colleagues establishes that chronic adaptation to a high-fat low-carbohydrate diet induces very high rates of fat oxidation during exercise (up to 1.5 g/min)—sufficient for most exercisers in most forms of exercise—without the need for added carbohydrate. Thus fat, including ketone bodies, appears to be the ideal fuel for most exercise—it is abundant, does not need replacement or supplementation during exercise, and can fuel the forms of exercise in which most participate. If a high-carbohydrate diet was merely unnecessary for exercise it would be of little threat to public health, however, there are growing concerns that insulin-resistant athletes may be at risk of developing type 2 diabetes if they continue to eat very high-carbohydrate diets for decades since such diets worsen insulin resistance.
The ‘health halo’ legitimisation of nutritionally deficient products must end
The public health messaging around diet and exercise, and their relationship to the epidemics of type 2 diabetes and obesity, has been corrupted by vested interests. Celebrity endorsements of sugary drinks, and the association of junk food and sport, must end. The ‘health halo’ legitimisation of nutritionally deficient products is misleading and unscientific. This manipulative marketing sabotages effective government interventions such as the introduction of sugary drink taxes or the banning of junk food advertising. Such marketing increases commercial profit at the cost of population health. The Centres of Disease Control health impact pyramid is clear. Changing the food environment—so that individuals’ choices about what to eat default to healthy options—will have a far greater impact on population health than counselling or education. Healthy choice must become the easy choice. Health clubs and gyms therefore also need to set an example by removing the sale of sugary drinks and junk food from their premises.
It is time to wind back the harms caused by the junk food industry's Public Relations machinery. Let us bust the myth of physical inactivity and obesity. You cannot outrun a bad diet.
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 

breakfast  cup oatmeal w/prune, two poached eggs, two strips turkey 'bacon'   355 calories
lunch        Spinach salad w/mushrooms, hearts of palms, 8 cherry tomatoes
                 PANERA BREAD Chicken Tortilla Soup (cup)
                 FRESH ASPARAGUS
                 4 Dill Pickles TRADER JOE'S AHI TUNA STEAK (4 oz)                    382 calories
dinner      Spinach salad w/mushrooms, hearts of palms 8 cherry tomatoes
                Seaweed Salad (2 oz)  Miso Soup (2 cups)   4 Dill baby pickles
                TRADER JOE'S all natural sweet apple chicken sausage                  314 calories

total calories consumed 1051 calories

elliptical 32 minutes 473 calories

based on the editorial that I re-published today, it becomes even clearer that it is perhaps ridiculous to continue listing DAILY NET CALORIES - yet I will likely continue anyway just out of tradition.

Saturday, April 25, 2015


Another Way to Die is the theme song from the second Daniel Craig James Bond film, Quantum of Solace.   The song was written by Jack White and Alicia Keys and sung by Alicia Keys.  I am a fan of virtually all James Bond music.  Some of the original John Barry compositions, from the Sean Connery films are among my most favorite music across any genre.  Virtually every James Bond Movie Theme song is great.  Only one, is horrible - and that is the one that Madonna recorded in 2002 for Die Another Day.

Another Way to Die - Quantum of Solace
Life is precious.  We should all thank God, for every day that comes and goes without anything bad happening to us.  I am guilty of forgetting to do this, as it is so easy to take good things for granted. Walking around 100 pounds overweight - surely is tempting fate with ANOTHER WAY TO DIE.  It is truly suicidal. A person like me, so overweight, is broadcasting to the world and more importantly to themselves - that they have given up on living a fulfilling life.  Of course, this is difficult to write, and difficult to admit - as I am describing myself for about 98% of my adult life. I don't think that I was really suicidal in my thoughts - but I was in my actions. Thoughts don't matter. Only actions matter.  My actions going forward are to choose life. I chose to live an active life. Weight gain cannot simply happen to me - I will control my weight. I am the Captain of my own future.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
This is a photograph of my scale this morning.
I stepped on an off the scale ten times - to ensure that this reading was real.

I weigh 213.9 lbs.
I lost 5.8 lbs this week.
I lost 95.1 lbs in 122 days. Today begins Day 123.
I averaged .78 lbs lost/day since Dec 24, 2014.
I have lost nearly 14 inches on my waist. 
I just ordered 36" waist pants online - I believe they will fit!
I  have lost 2" from my neck - I can wear 16" neck dress shirts.
I will always be at the beginning of a journey that never ends.
I weigh 213.9 lbs. (122 days ago I weighed 309 lbs)
I have lost 30.8% of my weight since Dec 24.
I have lost 2.6% of my weight since last Saturday.
I have had an amazingly wildly successful week losing 5.8 lbs.
I have a BMI, body mass index of 28.61 (far away from obesity!)
I had a 42.0 BMI on 12.24.14 just 115 days ago (Class III obesity)
I wonder about achieving a 'normal weight' - the charts say 186.8 lbs - I'm not too sure about that...
I know this, regardless of what the BMI charts show - Marc Jacobs is no longer a fat man!
I have one word to describe how I feel right now - euphoric
...I know how to begin this week... 
32 minutes ELLIPTICAL

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 


breakfast  two poached eggs, oat meal w/prune, two slices turkey 'bacon'               355 calories
lunch        50/50 Mixed Salad w/hearts of palm, 8 cherry tomatoes, mushrooms
                 salmon burger, 4 baby Dill pickles, Miso Soup                                        244 calories
dinner       50/50 Mixed Salad w/hearts of palm, 8 cherry tomatoes, muchrooms
                 8 OUNCES AHI TUNA STEAK, 4 oz SEAWEED SALAD
                 2 baby Dill pickles, one cup MISO SOUP                                                398 calories


calories burned
2:30PM elliptical 32 minutes 460 calories


~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

My lunch yesterday was amazing.  It was a veritable calorie counters feast.  Yesterday I purchased some HEARTS OF PALMS (20 calories)  and WHITE BUTTON MUSHROOMS (three mushrooms 9 calories!) in order to add some extra ingredients to my salad.   In addition, for the first time I finally found a MISO SOUP MIX which was thoroughly enjoyable and only 45 calories for one cup.  I also purchased BABY DILL PICKLES to add another component to my meals.  TWO BABY PICKLES contain a grand total of 5 CALORIES!  It was a weird sensation to leave the table feeling stuffed.  And yet, the entire caloric content of this lunch could have easily been matched by one Hershey Chocolate Bar.  I am fairly certain that my lunch was a bit more nutritious.

LUNCH: Mixed Green Salad w/hearts of palm, tomatoes, mushroom.  CUP OF MISO SOUP.
SALMON BURGER w/four baby Dill Pickles

There is no better way to follow an amazing lunch than with an even more amazing dinner.  Dinner involved a special treat: AHI TUNA STEAK (8 ounces)   This was augmented by something else I purchased for the first time, SEAWEED SALAD.   I added the same salad from lunch and Miso Soup and this feast shown below was only 398 calories (even with those two pickles)

DINNER: It's hard to believe that this feast was less than 400 calories

Friday, April 24, 2015


Tomorrow, for my customary Saturday weigh-in, I will be comfortably under 220 pounds.  The last time that my weight was in the 'two hundred teens' was during the Reagan Administration.  I can recall that the last time that I dipped below 220 lbs, I continued all the way to 199 lbs and that was way back around 1985.  I remained at 199 lbs for 'about five minutes.'  It has been thirty years since my weight was south of 220 lbs.  I am going to be very happy to this streak end.

Three times in my life I have lost some significant weight.  I don't think of myself as a YO-YO dieter as my three weight loss trips have been separated by such extreme long periods of time.  Perhaps, I can be labeled as a Yo-Yo dieter based on the fact that this is the third time in my life I have lost lots of weight.  Nevertheless, I am hoping to make this my final trip from fat to thin. 

In 1985, about a decade after graduating form high school, I had ballooned up to 250 pounds, and sometime during that year I dropped 51 pounds and reached 199 pounds although it was a brief visit.  I remember that I remained at 199 lbs for just a few days.

In the Spring of 2007 before my 13 year old daughter started Kindergarten I had ballooned all the way up to 300 pounds.  For only the second time in my life, I made some changes and watched my weight decline all the way to 220 lbs before whatever willpower allowed me to get there - simply vanished.  I was 220 pounds for a few weeks before the long march back to 300 pounds and beyond.

Currently, I am in the middle of my third (and hopefully final) giant weight loss journey.  This journey began on December 24, 2014 when I visited my doctor for 'wellness exam' and 'discovered' that my weight had exploded all the way to 309 lbs.  Since, that date, and through last Saturday, I have shed 89 lbs. I expect that tomorrow, when I step onto my scale I will be where I have not been for thirty years.

It is my belief that the last time that I was under 199 pounds might be sometime when I was a Freshman in college in 1976.   My goal has been to comfortably duck under 200 lbs and if/when I am successful getting there - it will be the first time that I am comfortably under 200 lbs in 40 years. That is really a streak that I am looking forward to ending!

Since I easily remembered losing 80 pounds in 2007 that I felt sure that I could do it again once my willpower ended its near decade-long hibernation.  This time things will be different.  I started this journey with a rudimentary plan to lose the weight and then maintain the weight loss.

Today is Friday morning, time for one more day on the self-named, Rabbi Hillel Diet/Lifestyle before my weekly weigh-in tomorrow.  Each week, I look forward to the Saturday weigh-in with great anticipation - and tomorrow - will be especially meaningful to me.  See you tomorrow!

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 
breakfast oatmeal w/prune, two poached eggs, two slices turkey 'bacon'                          355 calories
lunch       spinach salad, with chicken and cherry tomatoes
                JIMMY JOHN'S TURKEY TOM UNWICH, one deli pickle                           315 calories
dinner     salmon burger, spinach salad w/9 cherry tomato, cup Tortilla Soup                   308 calories

total calorie consumed  978 CALORIES

calories burned
7AM elliptical 32 minutes 451 calories


Thursday, April 23, 2015


How does one enjoy a spinach salad purchased at the store if one wants to add some favorite salad dressing while one is 'on the road?'   One solution would be to find pre-packaged dressings that don't need to be refrigerated.  What if the favorite dressing only comes in a bottle that does need to be refrigerated?  There is the cooler solution.  It's seems hard to believe that as a 'road warrior' who has spent 20+ years bouncing around from hotel to hotel that it never occurred to me to get a cooler.  Well, it did occur to me on Monday. Now I am the proud owner of a 28 Quart, IGLOO brand cooler on wheels.

I can now travel with salads, salad dressing and cold drinks.  I believe that my road experience will be vastly improved by this addition.   I also believe that I will be able to save some money by shopping much more at supermarkets when traveling.   I am looking forward to utilizing this cooler.  Hard to believe that I had never considered such an investment in the past.   I guess when one can stop at any Burger King, McDonald's, White Castle, at will - there is no reason to plan ahead with one's meals.   Everything is different now.  My lifestyle is much HEALTHIER and starting this week, my lifestyle is much COOLER!


breakfast Days Inn two egg omelette w/Chedar, one apple                                             330 calories
lunch       JIMMY JOHNS BOOTLEGGER UNWICH, one deli pickle                         250 calories
dinner     3 oz Angus Sirloin, spinach w/9 cherry tomato, tortilla soup, potato pancake 430 calories

total calories consumed 1010 CALORIES

calories burned
8AM JACKSONVILL, ILLINOIS YMCA elliptical machine 35 minutes 460 calories


Wednesday, April 22, 2015


There are not too many salesmen who would be happy to lose a customer.  I must confess that I did not really lose a customer - but I did discover today that my weight loss which is precisely 92 pounds is equal to the total weight of my customer, Missi Gouty.  Missi and her husband, Bill, are the owners of THREADS OF TIME CREATIVE SEWING & RETREAT CENTER in Danville, Illinois.  When I arrived at the store, it did not take Missi too long to remark on my huge weight loss. I told her about my blog, and how I had previously posed with frozen turkeys to illustrate my weight loss.  It turns out that Missi (all 5' of her) weighs just 92 pounds!  That is exactly equivalent to my weight loss.   Missi offered to pose for a picture with me for my blog.  I loved the idea! And I know that this was OK with her husband, Bill - as he was he was the photographer!   

Me? I have LOST 92 pounds.  Missi?  She IS 92 pounds!  

For the times of your life and the fabric of the times, visit Threads of Time Creative Sewing & Retreat Center.  Owned by Missi and Bill Gouty for nearly 10 years, this store has quickly established itself as one of the finest in the midwest.   

If you are anywhere near Danville, Illinois may I suggest that you visit.


breakfast   two apples                                                                                             160 calories
lunch         baby spinach w/8 cherry tomatoes                                                          65 calories
                  smoked turkey breast Half Sandwich, pickle spear, two apples           759 calories


calories burned
DANVILLE YMCA elliptical 35 minutes   457 calories


PANERA BREAD: SOBA NOODLE BOWL w/Smoked Turkey Breast Half Sandwich  610 CALORIES

Tuesday, April 21, 2015


Weight Loss is Fun.  Weight Loss is Exciting.  Weight Loss is Exhilarating.
I suppose Maintenance is a little less fun, exciting or exhilarating.
I wouldn't know from experience - I have never been involved in a successful maintenance program.
When I approached this challenge I vowed to myself, that I would be successful in dropping at least 100 lbs and that I would manage to maintain my new physique once it arrived.
I am not completely at the end of the weight loss part of this trip - but I can see it the end of this phase on the horizon.

It is time to consider how I will keep this weight off - once my goal ceases to be weekly weight loss.

I was 57 years old when this journey began on December 24th, 2014.
I am anticipating that I will be closer to 58 years old when my goals switch from weight loss to maintenance.

I have plugged in some numbers to see how many calories (allegedly) that a 58 year old man, 6' 1/2" who exercises at least 5 times per week needs to consume to maintain a weight of 195 lbs.  That screen shot form my application appears below. application which calculates calories needed to lose, maintain or gain weight
If I am reading this correctly, and honestly it does not seem too complicated - all I need to do to maintain of weight of 195 lbs is to 'LIMIT' myself to 2407 CALORIES PER DAY.   This now seems almost too good to be true.   Now I am aware that the way that I ballooned up to 309 lbs was by eating perhaps up to 6000 calories per day.   I believe that I have cured myself of this disgusting habit.   I have been surviving and thriving on a diet of 1000 calories per day for the past four (4) months.   HOW HARD CAN IT BE TO LIMIT MYSELF TO 2400 CALORIES PER DAY?

I am aware that this charts are imperfect and are meant to provide guidelines.   Before I jump in head first and start consuming 2400 calories, my plan will be to increase my calorie count to something far short of that number and carefully monitor my weight.   I will take it very seriously if my weight fluctuates up a two or three pounds.   I will not let that type of increase go unchecked.  

However, if I keep up my exercise and don't go crazy and start personal all-you-can-eat contests - I have to believe that I will be successful with my maintenance.  I am getting a little bit ahead of myself - I still have about 25 pounds to drop to get to 195.   I just no longer need the HUBBLE TELESCOPE to see my destination - I can see my destination with the naked eye!

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~


breakfast  two eggs, oatmeal w/prune two slices turkey 'bacon'                               355 calories
lunch        spinach salad, w/three crab legs, hard boiled egg, 8 cherry tomatoes
                 Campbell's Homestyle Italian Wedding Soup                                         330 calories
dinner      Jimmy John's Bootlegger UNWICH w/xtra cucumber, tomato, Dijon
                Baby Spinach Salad w/8 cherry tomatoes, large honey crisp apple, pickle 433 calories


calories burned
6:30AM elliptical 32 minutes   460 calories


~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

SPINACH SALAD w/crab legs, hard-boiled egg, 8 cherry tomatoes   210 CALORIES

Monday, April 20, 2015


Mariano's Fresh Markets burst upon the Chicago scene a few years ago.  It is a fabulous SUPERMARKET.  It has a wide variety of foods and special amenities.  On Saturday my family took advantage of the FREE GRILLING option for the first (and very definitely not the last) time!   We all loved it!

from Mariano's website.

company overview

Mariano’s is unlike any other store. See for yourself how we bring you the freshest high-quality foods from just about everywhere in the it kosher bagels from down the street, or mozzarella from Caserta, Italy. And we created a neighborhood shopping environment filled with amenities like an Italian coffee shop serving authentic gelato, a wood-fired pizza oven, and sit down sushi bar; not to mention a full-service pharmacy. All at prices so compelling, that our Shop well. Eat well. Live well.philosophy can become yours too.


The first Mariano’s opened in Arlington Heights, Illinois in July of 2010. Named for the Chief Executive Officer, Robert Mariano, the store was designed and built to deliver the highest quality products from around the world and those produced locally to shoppers with unequaled service and hospitality.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 

Our family selected BLACK ANGUS BONELESS TOP SIRLOIN STEAKS.   The steaks were cooked to our specific instructions with seasonings we chose and we brought them home and feasted. Of course, I limited myself to just 4 ounces.   Sure, I could have eaten more.   But I am always reminded by what my physician, Dr Tenhundfeld told me back on December 24th during my initial 'wellness exam,'  "There's another meal coming in six hours."   I no longer feel like I have to eat as much as I might feel capable of eating.  I do limit myself by thinking about portion control.  There is always another meal coming, always another day of three more meals.  Each meal is not an eating contest!  Each meal is not an all-you-can-eat festival (as it used to be for me)  I am making changes.  I am still in the process of trying to break life-long habits. I continue to make changes.  

I had my 16 oz selection cut into four 4oz portions, the bigger piece was for my wife and child.

breakfast  two poached eggs, oat meal w/prune, turkey sausage patties                       345 calories
lunch        BLACK ANGUS SIRLOIN, spinach w/cherry tomatoes, tortilla soup       430 calories
dinner      6 oz JUMBO SHRIMP, spinach salad w/cherry tomato, tortilla soup      
                homemade HEINZ SHRIMP COCKTAIL SAUCE (1 TBSP)                      300 calories

total caloric consumption 1075 calories

10AM elliptical 32 minutes 473 calories



Sunday, April 19, 2015


Half Dome is a granite dome in Yosemite National Park, California.  It is Yosemite's most well-known rock.  The granite crest rises more than 4,737 feet above the valley floor.  And I tell you this, because my once-in-a-life experience will be taking place this October when I am part of an expedition of five guys who are going to its summit.

Half Home Yosemite National Park
My brother Andy has been trying to organize a trip with a small group of climbers for the past three years.   Two years ago his trip was scuttled during the United States Government partial shut-down.  Last year, again, the trip was scuttled when the park was closed due to huge wild fires in the Park.  Apparently, it was God's plan that I be invited and included in this expedition.  God was just waiting for me to lose 90 pounds so that I could be invited and would agree to participate.

The trip is scheduled for Thursday, October 1 in nearly six months time.  I think I have time to train and get myself physically and mentally prepared for this challenge.  The hike immediately becomes another one of my 'life-long dreams.'  (although this dream began less than 48 hours ago)

Rising nearly 5,000 feet above Yosemite Valley and 8,800 feet above sea level, Half Dome is a Yosemite icon and a great challenge to many hikers. Despite an 1865 report declaring that it was "perfectly inaccessible, being probably the only one of the prominent points about the Yosemite which never has been, and never will be, trodden by human foot," George Anderson reached the summit in 1875, in the process laying the predecessor to today's cable route.

I will definitely be required and enjoy becoming even more focused on my wellness, diet and fitness training in the upcoming months.   This is going to be exciting.

The countdown to Half Dome begins now...
...165 days to go!


breakfast  two eggs, two slices turkey bacon, oatmeal, prune                                        355 calories
lunch        CABBAGE SOUP, spinach salad w/tomato, Salmon Burger                        243 calories
dinner       BLACK ANGUS SIRLOIN 4oz, spinach, 9 cherry tomato, Cabbage Soup 378 calories

total calories consumed 976 CALORIES

6PM elliptical 42 minutes 483 CALORIES


Saturday, April 18, 2015


Roll away the Stone was a single recorded by MOTT THE HOOPLE and released on their 1973 album, The Hoople.   Ian Hunter handles the vocals with Lynsey de Paul handling the 'vocal bridge.' 

Roll Away the Stones was released as a 'single' in 1973.

Since December 24th, 2014 I have been rolling away the pounds, the kilos and the stones.   So far, I have been lucky to avoid having any 'plateau' weeks - with definitive results each and every week, although this week was very close to a plateau.  My biggest weight loss was 9 lbs one week and my least weight loss was 0.6 lbs.   When I started this journey I weighed 309 lbs (22 Stone)    Before I stepped onto the scale this morning, Saturday, I had previously reported that I had shed 88 lbs - which was 6.3 Stones that I had rolled away!

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 

219.6 lbs

I weigh 219.6 lbs.
I lost 0.6 lbs this week.
I lost 89.4 lbs in 115 days. Today begins Day 116.
I have lost 13 inches on my waist. 
I have recently squeezed into 36"pants
I will always be at the beginning of a journey that never ends.
I weigh 219.6 lbs. (115 days ago I weighed 309 lbs)
I have lost 28.9% of my weight since Dec 24.
I have lost 0.27of my weight since last Saturday.
I have had an extremely mildly successful week losing 0.6 lbs.
I have a BMI, body mass index of 29.37 (no longer obese!)
I had a 42.0 BMI on 12.24.14 just 115 days ago (Class III obesity)
I wonder about achieving a 'normal weight' - the charts say 186.8 lbs - I'm not too sure about that...
I have one to describe how I feel right now - determined
...I know how to begin this week... 
32 minutes ELLIPTICAL

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 


breakfast STARBUCKS reduced-fat turkey bacon sandwich                                     230 calories
lunch       JIMMY JOHN'S #14 Bootlegger UNWICH                                               230  calories
dinner     cabbage soup, spinach w/tomato, salmon burger, zucchini pancake           303 calories


calories burned
YMCA INDIANAPOLIS elliptical 45 minutes   490 calories


~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

There was an 'elephant' statue at the Indianapolis YMCA.  I don't know why.
Nevertheless, I took a photo of myself with it after my workout.

Friday, April 17, 2015


A few days ago, I purchased something called DaVinci Gourmet Zero Calorie White Chocolate Syrup which is used to flavor coffee.   I have been sampling different zero calorie syrups and this is by far the most delicious.  However, no matter how hard I searched, I could not find it again, anywhere.
DaVinci Gourmet Zero Calorie White Chocolate Syrup
This syrup is made from Splenda and makes a cup of coffee an amazing experience.   I purchased ten bottles of this online directly from the manufacturer.  It should be arriving within a few days.  I am not making any claims that this is a 'health food.'   Although, I have been trying to eat much more healthier than I did in the past - I am going to allow myself this treat.

DaVinci Gourmet White Chocolate Syrup:

  • All the sweetness and none of the calories
  • Easily add your favorite flavors to coffee, drinks, iced tea, lemonade, cocktails, sodas, milkshakes, smoothies, desserts, entrees and more
  • Sweetened with Splenda
  • Naturally flavored with other natural flavor
  • Kosher

Ingredients:  Water, Natural Flavor, Cellulose Gum, Sucralose (Splenda Brand), Sodium Benzoate (Preservative), Citric Acid.


breakfast STARBUCKS reduced-fat Turkey 'bacon' sandwich                             230 calories  
 lunch       PANERA BREAD turkey chili bowl                                                     280 calories
  dinner      JIMMY JOHN'S bootlegger UNWICH, bowl Italian Wedding Soup   470 calories


7AM Wolf Creek Maumee YMCA elliptical machine 45 minutes  597 calories