SPECTRE

The plan for yesterday, with our daughter out-of-town (Paris, France) was to see the new James Bond movie, SPECTRE.  All the showings which we wanted to see at our neighborhood theatre were sold out so we instead purchased tickets for today, Sunday, at 10:30AM.   Since I did not see the movie as planned on Saturday that opened a lot of free time and I spent that time walking for more than 3 hours, a bit over 15 miles.  For three solid hours I listened to nothing but 'James Bond' soundtrack music - music that spans more than half a century.  Just to clarify...John Barry was the greatest composer of James Bond music. (From Russia with Love, Goldfinger, Thunderball, You Only Live Twice, On Her Majesties Secret Service, Diamonds are Forever)

This movie was released two days ago - and inexplicably I have not seen it yet..... That changes this morning... My wife and I have tickets (and seat assignments) for a 10:30AM showing.... I saw an ad on TV for this move and the ad claims that this is the 'BEST BOND EVER.   I am old enough to know that every single Bond Movie since the first one has been promoted in the very same way.  

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Our daughter sent a photograph of herself in front of the Eiffel Tower.  That real photo inspired me to create this photo and email it to her. I have not heard yet if she was amused or not.

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Your Food Diary For:

Saturday, November 7, 2015

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Club Crackers - Crackers, 8 crackers	140	18	6	0	250	2
Sage - Red Delicious Apple, 1 medium apple (170g)	95	25	0	1	2	19
Roundy's - Center Cut Bacon, 3 Slices	70	0	4	7	220	0
Quaker - Chewy Chocolate Chip Granola Bar, 3 bar (24G)	300	51	11	3	225	21
FORRELLI - MULTIGRAIN RICE CAKES, 18 SLICE	360	72	0	0	360	0
	965	166	21	11	1,057	42
L U N C H
MARIANO'S - HUGE SPINACH SALAD, 1 SALAD	500	0	0	0	0	0
WHOLE FOODS - NATURAL WASABI GREEN PEAS, 1/3 cup (30 grams)	120	19	3	4	240	2
WHOLE FOODS - DARK CHOCOLATE GINGER, 40 g (approx 4 pieces)	170	29	7	1	5	25
Whole Foods - Carob Spirulina Chunks, 3 chunks	195	23	11	6	15	12
WHOLE FOODS 9269 - DRIED PAPAYA, 7.5 slices (40g)	125	31	0	1	13	19
WHOLE FOODS 5938 - UNSWEETENED BANANA CHIPS, 45 g (1/4 cup)	255	24	15	3	8	2
	1,365	126	36	15	280	59
D I N N E R
Luna Protein - Mint Chocolate Chip, 2 bar	340	42	10	24	480	28
Sage - Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
WHOLE FOODS 8497 - CHERRY VANILLA GRANOLA, 68.75 g (3/4 cup)	300	50	9	6	75	19
	830	142	19	31	559	85
S N A C K S
Totals	3,160	434	76	57	1,895	186
Your Daily Goal	5,275	659	176	264	2,300	197
Remaining	2,115	224	100	207	404	11
	Calories	Carbs	Fat	Protein	Sodium	Sugar
. Your Exercise Diary for: Saturday, November 7, 2015 Cardiovascular Minutes Calories Burned Walking, 5.0 mph 196 3,202 MFP iOS calorie adjustment N/A 143     Daily Total / Goal 197 / 30 3,345 / 590   Weekly Total / Goal 971 / 210 17,425 / 4,130 . . TOTAL CALORIES CONSUMED 3160 TOTAL CALORIES BURNED 3202 NET CALORIES 42 CALORIE DEFECIT . ....................... fitbit day 66 40028 steps ........................ .

CASINO ROYALE

I had three amazing workout sessions on three consecutive days: Friday, Saturday and Sunday. In each of those three days, I had lasted a full two hours on the elliptical machine.   I guess one can say that Monday was my relaxing day - as I only spent one hour on the elliptical.

Yesterday morning I thought it would be fun to watch a James Bond movie during my workout.  The movie I selected was CASINO ROYALE starring Daniel Craig.  This movie is 144 minutes - and yesterday - so was my workout!   Another exhilarating day at the YMCA.   This particular YMCA in Moline, Illinois had a hot tub which I made use of after my workout.   Since I started my day around 6:00AM, I was able to enjoy a very intense morning workout and still be ready to face my first customer right on time.

I was always a Sean Connery guy when it came to Bond - but Daniel Craig is (also) James Bond!

My first customer was not just any customer.  My appointment was with Harlene Rivelli at Quilts by the Oz.  Harlene has owned this quilt shop since the late 80's and I have known her since I started in the business back in 1993.  I had recently seen Harlene at a small fabric show in February when my weight loss was just beginning.   It turns out, that Harlene (all 5 feet • no inches of her) was also embarking on a weight loss program.   At this February show we wished each other success. (which we both found)   From the time that Harlene began she has lost 48 lbs!   This is not easy for a woman, and it is less easy for a woman that is 80 years old!   Harlene has managed this success without adding exercise to her lifestyle.

But she did have one secret weapon.  (which she cheerfully shared with me)

Harlene had discovered a very healthy, low calorie CABBAGE SOUP recipe and was crediting a lot of her success to this menu item which she consumed at least once per day, Monday through Friday.   I had gotten the recipe from her, although I can't claim to have been the chef.   This was prepared at home a number of times and it is filling, tasty, healthy and low calorie.  When I visited my Mom in April - even she made the soup for me.   Harlene makes one batch each week - she estimates that she has made at least 20 batches since February!

My appointment with Harlene today was allegedly to sell her some fabrics (which I did)   The thing that I was really looking forward to during my visit was having lunch with Harlene - and I did.  Harlene was gracious enough to bring a bowl to her shop today which I could have with her around lunchtime. (I had specifically made this request when I booked the appointment!)   She always tweaks the recipe and today's batch had bok choy, and quite a few other specialized items.  IT WAS DELICIOUS!

Harlene and I, 'The Low Calorie Cousins'  had to pose for a photograph.   Between the two of us we have lost 139 pounds (and counting....)

If you find yourself in Moline, Illinois or anywhere in the Quad Cities - may I recommend that you visit this quilt shop.

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 TUESDAY MENU

breakfast  Starbucks Turkey sandwich, green apple, anjou pears (2)   510 calories
lunch        HARLENE RIVELLI'S CABBAGE SOUP
                 smoked chicken, granola                                                      455 calories
dinner      Fresh Market: cashews, wasabi peas, green bean chips
                fruit chips, Bahama Breeze blend, wasabi mix, chili lemon  1624 calories
SNACK   teriyaki beef jerky, delicious apple                                          225 calories

TOTAL CALORIES CONSUMED 2926

calories burned

MOLINE YMCA PRECOR AMT ELLIPTICAL INTERVAL SESSION

65 MINUTES, 6.43 MILES DISTANCE     1029 CALORIES
short 5 minute intermission
65 MINUTES, 6.17 MILES DISTANCE     1021 CALORIES
short 5 minute intermission
14 MINUTES, 2.03 MILES DISTANCE         228 CALORIES

TOTAL WORKOUT 144 MINUTES, 14.63 MILES
(I really dont know exactly what this mileage stat means when one is on the elliptical - surely it indicates that I took a lot of strides!)

Tuesday net calories burned 2291 calories

TUESDAY NET CALORIES  635 CALORIES

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I will say this... The amount of calories burned watching a James Bond movie while sitting on the couch chomping on popcorn is not quite as high as the amount of calories burned while watching a James Bond movie while working out on an elliptical machine.   As far as the workout is concerned, it went by in a flash... Excellent flick.  (Although SKYFALL was somehow amazingly better after a lackluster Quantum of Solace)   I am looking forward to November later this year when the 4th Daniel Craig Bond movie will debut in the theatre:

SPECTRE

JAMES BOND WILL RETURN - NOVEMBER 2015

I HAVE CONFIDENCE IN ME

It appears that today, I will be getting in touch with my feminine side.  Just so you know, it takes a REAL MAN to admit that he has a feminine side. Yes, I know that that it counterintuitive.

I am going to share with you part of the lyrics to a song sung by Maria (Julie Andrews) in the extraordinary 1965 film, THE SOUND OF MUSIC.   The lyrics come from the song, I Have Confidence. (Rogers and Hammerstein)

I've always longed for adventure
To do the things I've never dared
And here I'm facing adventure
Then why am I so scared?

I really do have a feminine side. I have a few favorite movies.  They are Star Trek (2010), Terminator, Terminator 2: Judgement Day, Field of Dreams, The Fiddler on the Roof, most James Bond films (especially with Sean Connery or Daniel Craig), The Ten Commandments, and THE SOUND OF MUSIC. 

THE HILLS ARE ALIVE WITH THE SOUND OF MUSIC
HALF-DOME (YOSEMITE PARK) IS A BIT MORE THAN A 'HILL'

Do you remember how Darth Vader in Star Wars says about Luke Skywalker, "The force is strong with this one."  Given the opportunity, one could correctly say of me, "The femininity is strong with this one."  How else to explain tearing up watching parts of The Sound of Music, particularly emotional parts of Field of Dreams, or the self-termination of the 'good' Terminator in Terminator II?

One more time, I just want to remind you that it takes a REAL MAN to admit this.

Moving on...

The reason that these lyrics were speaking to me is that although I am signed up for the expedition (now 7 of us - The Magnificent Seven?) for the hike up HALF DOME in YOSEMITE PARK in October.  I have been very concerned that I would not be able to do it.   As the song lyrics go..."to do the things I've never dared. And here I'm facing adventure. Then why am I so scared?" Me hike (climb) HALF DOME? Yes, I have been thinking about it just about every day since my brother invited me to join his expedition, and especially since the 5 minutes it took me to make the decision and say, "yes, count me in."  THE RAMIFICATIONS OF THIS DECISION HAVE SCARED ME.  It's not even the final ascent using the chains that has scared me so much (although it certainly did) - I have been more concerned that I would never get to that approach in the first place...

My confidence started to uptick when I did nothing more exotic than bounding up five flights of stairs on the way to my workout on Saturday.   On Sunday, my confidence SOARED when I discovered that I could walk up 13 (thirteen) flights of stairs from my 12th floor apartment to the 25th floor where the fitness room is located.  If I can do this, and I can, because I did, then maybe I really can train to ascend 4800 feet from the base in the valley of HALF DOME to its Summit.  I HAVE CONFIDENCE IN ME.  It feels great. No longer scared, I am more excited than ever.  I am going to continue stair climbing. My building is 25 floors from ground floor to the top where the fitness room is located.  I will work on navigating all 25 floors prior to working out... Once I accomplish that, I may start to time myself to get better at this.  Now I also know that I don't have to be fearful of stepping onto a STAIRMASTER machine if/when I see one at a YMCA.  I should, and I will embrace the opportunity.  

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SUNDAY MENU

breakfast   cup Steel Cut Oat Meal w/prune, 3 slices turkey bacon, two eggs   355 calories
lunch         7 ounce Salmon, asparagus
                  2 ounces Glenlivet's (L'Chaims at Chabad House - It's Shavuous)    585 calories
dinner       Huge Supermarket Salad, Red Delicious Apple
                 Honey Nut & Banana Granola                                                         1272 calories

total calories consumed  2242 calories

CALORIES BURNED
I was a bit 'wired' late Saturday night, which technically was EARLY Sunday morning.  My Sunday workout took place at the ridiculous hour of 2:00AM.  This was the time that I chose to climb the 13 flights of stairs to the fitness room.   After my workout, I walked down the same 13 flights to return to my apartment on the 12th floor.  (My thinking is, at HALF DOME, we will be climbing up and ultimately climbing down)  I believe the leader of this expedition, my brother, Andy, has indicated that climbing down is no picnic either.  So I better be prepared for both.

2:00AM  climbed up 13 flights of stairs to fitness room                 
               32 minutes elliptical machine 507 calories
               walked down 13 flights of stairs back to apartment

SUNDAY NET CALORIES  1735 calories


This information was lifted from livestrong.com

How Many Calories are Burned Going Up & Down Stairs for Ten Minutes?
For a person who weighs 200 lbs., walking up and down stairs burns 127 calories in 10 minutes.

I don't think it took too long for me to traverse the 13 flights of stairs, perhaps only a minute or so (I did not time myself)... I definitely see  STAIRMASTER MACHINE WORKOUTS in my future... 

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SOUND OF MUSIC TRIVIA (from imdb.com)

When Maria is running through the courtyard to the Von Trapp house in "I Have Confidence", she trips.  This was an accident, however, director Robert Wise liked this so much that he kept it in the movie.  He felt that it added to the nervousness of the song and of the character.

The Sound of Music Box Office

Budget:

 $8,200,000 (estimated)

Gross:

 $163,214,286 (USA)

Seems to me, like this is a pretty good ROI (RETURN ON INVESTMENT)

ANOTHER WEIGH TO DIE

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.

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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.
NO SPECIAL EFFECTS WERE USED!

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

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FRIDAY MENU

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

TOTAL CALORIC CONSUMPTION 997 CALORIES

calories burned
2:30PM elliptical 32 minutes 460 calories

FRIDAY NET CALORIES 537 CALORIES
   

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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
244 CALORIES

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