Thursday, March 31, 2016

TAKING IT EASY

Yesterday, I started my day with the incorrect conclusion that my groin pull had more or less cleared up. I was with a customer in the morning, and all of a sudden the pain returned, a pain which I had previously only felt during workouts. My customer, was kind enough to offer me ibuprofen which I had forgotten to take with me. Whether the ibuprofen helped chemically or as a placebo - the pain dissipated during the drive to my second appointment. I went to sleep very early last night just to get complete rest. I have been applying a cold ice pack to my inner thigh with the thought that this might speed up recovery time. I am sure I will take it easy today and likely on Friday too. Then I will gingerly see if I am ready to consider increasing my activity over the weekend.
I think this 'emoji' captures perfectly how I felt when the pain cranked up during my first appointment yesterday.

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Your Food Diary For:

Wednesday, March 30, 2016

BREAKFAST Calories Carbs Fat Protein Sodium Sugar
Quaker - Cinnamon & Spice Instant Oatmeal 640 128 8 16 840 44
Hotel - Scrambled Eggs w/two Sausages 450 0 0 0 0 0

1,090 128 8 16 840 44
L U N C H
Subway - Turkey Breast & Black Forest              Ham  560 92 8 36 1,460 16
Subway - Chicken Soup, 1 small bowl 100 12 1 10 720 1
Nature Valley - Crunchy Oats & Honey, 2 bars 190 29 6 4 160 12

850 133 15 50 2,340 29
D I N N E R
HYVEE - HUGE SPINACH SALAD 750 0 0 0 0 0
WHOLE FOODS - YOGURT PRETZELS 380 56 0 4 360 38
Sage - Red Delicious Apple, 2 medium apple 190 50 1 1 4 38

1,320 106 1 5 364 76


Totals 3,260 367 24 71 3,544 149
Your Daily Goal 2,070 259 69 104 2,300 77
Remaining -1,190 -108 45 33 -1,243 -71
Calories Carbs Fat Protein Sodium Sugar
*You've earned 140 extra calories from exercise today         
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DAY OFF FROM EXERCISE
RECOVERING FROM GROIN PULL

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total calories consumed 3260 calories
total calories burned from additional exercise - 0 calories
total net 3260 calories
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fitbit day 210
5491 steps


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Wednesday, March 30, 2016

GROIN PULL?

I think I may have a groin pull. I started to feel some discomfort while on the elliptical machine on Saturday night.  I put a cold pack on the area, and took some ibuprofen to reduce any swelling of the muscles. I thought I could work through this problem and I exercised on the elliptical machine again on Sunday and Monday. Each time, during my workout, the pain returned. Each time I followed my session with a cold pack and ibuprofen. Finally, yesterday, I decided to take a brisk walk. After about two miles, again the pain returned and although I finished a six mile walk out and about in Bloomington, Illinois, I definitely struggled for the last mile or so. My speed was greatly reduced and when I returned to my hotel room I used ice and ibuprofen to reduce the discomfort.

It appears that I will not be able to 'will' myself to health. I am going to need to consider staying away from the elliptical machine and fast walking for at least a day or so. I copied the 'home treatment' instructions from WebMd. My area of discomfort has not been nearly as big as the area of redness in the illustration below.  Again, this morning, Wednesday, I am not experiencing any pain anywhere...but still I think I must force myself to skip the workout today (at least).




What Does a Groin Pull Feel Like?

Here are some symptoms of a groin pull:
  • Pain and tenderness in the groin and the inside of the thigh
  • Pain when you bring your legs together
  • Pain when you raise your knee
  • A popping or snapping feeling during the injury, followed by severe pain.
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    Groin pulls are often divided into three degrees of severity:
  • 1st degree: Mild pain, but little loss of strength or movement
  • 2nd degree: Moderate pain, mild to moderate strength loss and some tissue damage
  • 3rd degree: Severe pain, severe loss of strength and function due to a complete tear of the muscle
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What's the Treatment for a Groin Pull?

Happily, a groin pull will usually heal on its own. You just need to give it some time and rest. To speed the healing, you can:
  • Ice the inside of your thigh to reduce pain and swelling. Experts recommend doing it for 20 to 30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
  • Compress your thigh using an elastic bandage or tape.
  • Take anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen and naproxen, will help with pain and swelling. But studies show their effects are controversial especially if taken long-term. Additionally, these drugs can have side effects; they should be used only occasionally unless your doctor specifically says otherwise.
  • To assist tissue healing, your medical provider will guide you in active stretching and strengthening exercises. Depending on grade of injury, this can start immediately or may require several days of rest. Pain is used as a guide. Too aggressive and further damage may occur.
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Your Food Diary For:

Tuesday, March 29, 2016
BREAKFAST Calories Carbs Fat Protein Sodium Sugar
Hotel - Scrambled Eggs w/two Sausages 600 0 0 0 0 0
Quaker - Cinnamon & Spice Instant Oatmeal 480 96 6 12 630 33
Sage - Red Delicious Apple, 1 medium apple 95 25 0 1 2 19

1,175 121 6 13 632 52
L U N C H
HYVEE - HUGE SPINACH SALAD 1,000 0 0 0 0 0
Chewy Oat & Honey Granola Bar, 2 Bar 200 36 5 2 110 14

1,200 36 5 2 110 14
D I N N E R
Jason's Deli - ASIAGO POT ROAST SANDWICH 620 50 20 56 1,200 4
Jason's Deli - SPICY SEAFOOD GUMBO 230 26 8 12 1,710 3
Sage - Red Delicious Apple, 3 medium apple 285 75 1 2 5 57

1,135 151 29 70 2,915 64
S N A C K S
coconut beach - coconut chips 440 40 32 4 440 32

440 40 32 4 440 32
Totals 3,950 348 72 88 4,097 162
Your Daily Goal 2,837 354 94 142 2,300 106
Remaining -1,113 5 21 54 -1,797 -55
Calories Carbs Fat Protein Sodium Sugar
*You've earned 907 extra calories from exercise today         
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       Your Exercise Diary for:

Tuesday, March 29, 2016

Cardiovascular Minutes Calories Burned
Walking 89 1,039
MFP iOS calorie adjustment Ic_i N/A -132

   
Daily Total / Goal 90 / 30 907 / 590  
Weekly Total / Goal 181 / 210 2,408 / 4,130             

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total calories consumed 3950 calories
total calories burned 1039 calories
total net 2011 calories
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fitbit day 209
12866 steps



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Tuesday, March 29, 2016

NOBODY EVER SUSPECTS THE BUTTERFLY!

When talking about his afterlife beliefs, Bart says he wants to come back as a butterfly, because "nobody ever suspects the butterfly". Bart then imagines the school burnt down, with Skinner being arrested for it, while a Bart butterfly is seen with a gas can.

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Of course you are now wondering...what is the point of this? This is my obtuse way of celebrating an email that I received from fitbit yesterday. I have been 'awarded' a new imaginary fitbit badge! This  badge honors my 'lifetime achievement' (that is since September 3, 2015) of taking enough steps to have walked 2500 miles which apparently is equal to the migratory distance of the Monarch Butterfly.


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Your Food Diary For:

Monday, March 28, 2016

BREAKFAST Calories Carbs Fat Protein Sodium Sugar
3 Egg Omelette - Ham and Cheese, 1 Omelette 400 1 30 40 1,225 0

400 1 30 40 1,225 0
L U N C H
EARTHBOUND FARM - ORGANIC BABY SPINACH, 85 g (approx 3 oz, two cups) 20 0 0 2 65 0
Louis Kemp - Crab Delights Leg Style, 3 legs (85g) 70 11 0 6 430 1
Roundy's - Sliced Beets, 1/2 cup 40 8 0 1 250 6
Jb - Hard Boiled Egg, 1 Large Egg (50 g) 78 1 5 6 62 1
Fiorucci - Prosciutto Panino, 2 pieces 125 1 10 9 170 0
Roundy's - Medium Peas, 1.75 cup 245 42 2 14 1,120 21
Lady lLiberty - Asparagus, 3/5 cup 18 2 0 2 408 0
Corn Sweet Whole Kernel No Salt Added, 1.75 cup 280 32 5 7 35 25
CHERRY VANILLA GRANOLA, 1.5 CUP 480 80 14 10 120 30

1,356 177 36 57 2,660 83
D I N N E R
HYVEE - HUGE SPINACH SALAD 750 0 0 0 0 0
Red Delicious Apple, 3 medium apple 285 75 1 2 5 57
YOGURT PRETZELS 380 56 0 4 360 38

1,415 131 1 6 365 95
S N A C K S
high fiber cereal - cereal 480 138 6 18 420 36

480 138 6 18 420 36
Totals 3,651 447 72 121 4,670 214
Your Daily Goal 3,431 429 114 172 2,300 128
Remaining -220 -17 41 51 -2,370 -85
Calories Carbs Fat Protein Sodium Sugar
*You've earned 1,501 extra calories from exercise today         

Your Exercise Diary for:

      Monday, March 28, 2016
Cardiovascular Minutes Calories Burned
Elliptical Trainer 90 1,467
MFP iOS calorie adjustment Ic_i N/A 34

   
Daily Total / Goal 91 / 30 1,501 / 590  
Weekly Total / Goal 91 / 210 1,501 / 4,130

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total calories consumed 3651 calories
total calories burned 1467 calories
total net 2184 calories
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fitbit day 208
17189 steps  .

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Monday, March 28, 2016

MORE BANG FOR YOUR BUCK


more bang for your buck




[more/a bigger etc.] bang for your buck

  (American informal)
if something that you buy gives you more bang for your buck, you get more value for your money by buying thisproduct than from buying any other
Usage notes: 'Buck', in American English, is an informal way of saying 'dollar' (= a unit of money in America).
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One can get 'more bang for your buck' by getting an extra value from something.  For example, I have recently been using my home elliptical machine, for 90 minutes at a setting of '15.'  This level has been burning calories in the neighborhood of 1500 for the 90 minute session.

Last evening, I had only 30 minutes to spend exercising. I set the 'resistance' to '20' which was much more difficult than what I have been recently been doing.  After a 32 minute workout, the machine had recorded that I had burned 737 calories.

In other words, although I had REDUCED my workout time by 67% (90 minutes compared to 30 minutes) - I had only REDUCED the effectiveness of the workout (calories burned) by approximately 50%.  In still more words...I got more bang for my buck.



In the future, I will consider shorter workouts at the higher level, and I might continue longer workouts at the lower level. My goal would be to consistently complete a 90 minute workout at the higher level. It's good to have goals.

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Your Food Diary For:

Sunday, March 27, 2016

BREAKFAST Calories Carbs Fat Protein Sodium Sugar
Quaker - Cinnamon & Spice Instant Oatmeal 480 96 6 12 630 33
Food Lion - Essentially You Vanilla Almond Cereal 440 100 6 8 600 36

920 196 12 20 1,230 69
L U N C H
2 Egg Omelette With Ham and Cheese 460 2 25 39 972 2
Red Delicious Apple, 2 medium apple 190 50 1 1 4 38

650 52 26 40 975 40
D I N N E R
ORGANIC BABY SPINACH 20 0 0 2 65 0
365 - Hearts of Palm: Salad Cut, 1 cup 50 10 0 4 580 0
libby's - Sweet Corn, 0.88 cup 105 16 3 4 350 12
Roundy's - Asparagus Spears, 1.75 Cup 70 11 0 7 1,225 11
Eggs - Hard Boiled - Large, 1 egg 78 1 5 6 62 1
Ham slices - Ham pieces, 3 oz 160 4 10 14 1,000 2
Bacon - Real Bits, 3 tbsp 75 0 5 9 660 0
Polish Kielbasa Sausage, 7 oz (56g) 595 7 53 25 1,995 4

1,153 48 75 70 5,937 29
S N A C K S
Peanut Butter and Jelly Sandwich 260 35 15 9 350 13
Sage - Red Delicious Apple, 2 medium apple 190 50 1 1 4 38
Nature Valley - Oats 'n Honey Crunchy Granola Bar 190 29 6 4 160 12

640 114 22 14 514 63
Totals 3,363 410 135 144 8,656 201
Your Daily Goal 3,859 482 128 193 2,300 144
Remaining 496 71 -6 49 -6,355 -56
Calories Carbs Fat Protein Sodium Sugar
*You've earned 1,929 extra calories from exercise today         
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       Your Exercise Diary for:

Sunday, March 27, 2016

Cardiovascular Minutes Calories Burned
STAR TRAC ELLIPTICAL 90 1,423
STAR TRAC ELLIPTICAL 32 737
MFP iOS calorie adjustment Ic_i N/A -231

   
Daily Total / Goal 123 / 30 1,929 / 590  
Weekly Total / Goal 1483 / 210 17,565 / 4,130

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total calories consumed 3363 calories
total calories burned (two hours total exercise) 2160 calories
total net 1203 calories
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fitbit day 207
15681 steps  .

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Sunday, March 27, 2016

BEST OF BOTH WORLDS

I have been exercising lately on the elliptical machine, either at home or on the road. And I have been watching the entire run of Star Trek The Next Generation starting with season 1.  Currently I am already watching season 4. I was 'concerned' when I first started watching season 1 as, I had remembered this being a great TV show.  That first season just didn't have it.  As I continued through to season 3, my memory of this being a good TV show was rewarded. I am really enjoying watching these episodes again, many for only the second time.  I usually have forgotten how they ended or what the particular mystery of the show was and I am finding them very engaging. Did I mention that I am predisposed to like Star Trek? My easiest exercise session was when my 90 minutes included the final show of season 3 (Best of Both Worlds)  When part 1 of this episode first aired originally, it had  an amazing cliffhanger.  I remember so well the 'torture' the viewers were put through as we had to wait, three months,  all summer for the conclusion nearly 20 years ago.  This was the episoode when Captain Picard had been taken over by the Borg and the Borg Cube was headed to Earth to destroy it.  It looked bad for the Federation. But we survived.


Right now things are starting to look bad for civilization here in the real world.  Terrorists around the world are striking more and more often. They, too, must think that our resistance is futile. I remain the kind of person that thinks that good will eventually triumph over evil.

This quote is from the Star Trek movie, First Contact.  It almost seems that it could have been written by ISIS. Certainly, the sentiment is similar.

"We are the Borg. Lower your shields and surrender your ships. We will add your biological and technological distinctiveness to our own. Your culture will adapt to service us. Resistance is futile.".
One thing is sadly certain, this is going to be a long fight.  
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Your Food Diary For:

Saturday, March 26, 2016

BREAKFAST Calories Carbs Fat Protein Sodium Sugar
Quaker Oats Oatmeal Apples & Cinnamon 480 99 6 12 600 36
2 Egg Omelette With Ham and Cheese 383 2 21 32 810 2

863 101 27 44 1,410 38
L U N C H
YOGURT PRETZELS 380 56 16 4 360 38
HUGE SPINACH SALAD 750 0 0 0 0 0

1,130 56 16 4 360 38
D I N N E R
Generic - Teriyaki Salmon Steaks, 6 oz 270 3 8 47 365 5
Roasted Beet Carrot Salad, 1 cup 192 25 10 3 164 17
Asparagus Fresh 44 5 0 3 14 2

506 33 18 53 543 24
S N A C K S   
Natural Dark Chocolate With Cherries, 1 Bar                             500 44 32 6 0 22

500 44 32 6 0 22
Totals 2,999 234 94 107 2,312 122
Your Daily Goal 7,462 933 248 374 2,300 279
Remaining 4,463 698 154 266 -12 156
Calories Carbs Fat Protein Sodium Sugar
*You've earned 5,532 extra calories from exercise today         
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       Your Exercise Diary for:

Saturday, March 26, 2016

Cardiovascular Minutes Calories Burned
STAR TRAC ELLIPTICAL 92 1,567
Walking 104 1,604
STAR TRAC ELLIPTICAL 92 1,381
STAR TRAC ELLIPTICAL 92 1,463
MFP iOS calorie adjustment Ic_i N/A -483
Add Exercise
   
Daily Total / Goal 381 / 30 5,532 / 590  
Weekly Total / Goal 1360 / 210 15,636 / 4,130             

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total calories consumed 2999 calories
total calories burned (six hours total exercise) 6015 calories
total net 3016 calorie defecit
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fitbit day 206
50084 steps  .
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