FOCUS ON THE TARGET

For months and months, I have been deluding myself into thinking that I could eat with reckless abandon as long as I matched my oversized appetite with hours and hours of exercise. Intellectually, I know it really doesn't work that way. Turns out, I am not an intellectual. Presently, I have no choice but to cut down my calories with all exercise removed from my daily routine. It is hard to abstain from eating when one feels the pangs of hunger. However, all those failures to resist add up. I am in the beginning of a recovery from an annoying groin pull. My attempt to walk (slowly) on a treadmill a few days ago was ill-advised. I am taking very seriously my shutdown from strenuous activity. In concert with this, I am taking very seriously my return to a low calorie existence. It is definitely not as much fun to withhold the joy of eating - but I feel as if I have no choice. I have no desire to continue going backwards while I am sidelined. My lunch saw my return to Jimmy John's for a delicious, healthy, low calorie Roast Beef & Turkey Unwich (#14 BOOTLEGGER).  It has probably been nearly one year since I have had one of these. I had forgotten how tasty they can be. My inability to exercise has helped me focus on hitting the target - weight loss. 

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Your Food Diary For:

Wednesday, April 6, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker Oats Oatmeal Apples & Cinnamon, 2 Bowl (43g)	320	66	4	8	400	24
Breakfast Choice - High Fiber Twigs Cereal	160	46	2	6	140	12
	480	112	6	14	540	36
L U N C H
Jimmy John's - Bootlegger Unwich Roast Beef Turkey	210	11	4	28	0	0
	210	11	4	28	0	0
D I N N E R
Kroger/Taylor Farms - Spinach salad with bacon, 4.75	290	22	16	15	900	15
Asparagus Lady Liberty	23	3	0	3	510	0
Campbell's Chunky - Manhattan Clam Chowder, 2 cup	240	36	6	10	1,600	6
	553	61	22	28	3,010	21
S N A C K S
Kroger Fresh Selections - Snack tray Baby Carrots, Apples, Almonds, Cheddar, 1 package	260	19	18	10	190	10
Quaker Oats - Apple Cinnamon Oatmeal	320	66	4	8	400	24
	580	85	22	18	590	34
Totals	1,823	269	54	88	4,140	91
Your Daily Goal	2,001	250	66	101	2,300	75
Remaining	178	-19	12	13	-1,840	-16
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 71 extra calories from exercise today

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Your Exercise Diary for:

Wednesday, April 6, 2016

NOT APPLICABLE - NO EXERCISE

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calories consumed 1823 calories

total calories burned (from additional exercise) 0 calories

net 1823 calories

. . . . . . . . . . .   

 fitbit day 217

3665 steps

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#14 Jimmy John's BOOTLEGGER UNWICH (no mayo, no cheese)  
210 CALORIES

LOST MY FOURTH TURKEY

December 24, 2014 I woke up and visited my doctor for a 'wellness' exam. I weighed 309 lbs.

January 21, I reported my weight loss was the equivalent of of one turkey.  I weighed 284.7 lbs

February 15, I reported my weight loss was the equivalent of two turkeys. I weighed 262.6 lbs.

March 15, I reported that my weight loss is the equivalentof three turkeys. I weighed 239.5 lbs.

April 12, I report that my weight loss is the equivalent of four turkeys. Today I weigh 220.2 lbs.

April 11, I reported I have lost 88.8 lbs in 108 days.

I admit that I am completely flabbergasted that I have lost on average .8 pounds per day for 108 days.

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SIDE-BAR: Is flabbergasted a good choice of words to describe how I feel?  FLABbergasted?  FLAB? Isn't flab what I have been trying to eradicate?  Perhaps I need to invent my own word? Now that I think about it... I believe I have been DEFLABBERGASTED!

flab·ber·gastˈflabərˌɡast/verb

informal

past tense: flabbergasted; past participle: flabbergasted surprise (someone) greatly; astonish.
"this news has left me totally flabbergasted"

de-flab·ber·gastˈde-flabərˌɡast/verb

informal

past tense: deflabbergasted; past participle: deflabbergasted surprise (someone) greatly; astonish by an amazing loss of flab
"this 1000 calories per day diet has greatly deflabbergasted me, and I lost nearly 90 pounds"

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1.   

88.8 lbs = FOUR TURKEYS

Naturally, I needed to return to the supermarket four a fourth time to take a new picture.  Photographs don't always have sequels.  This one does.  It is Turkey IV.

April 11, 2015: These four turkeys that I appear to be struggling to hold weighed about 80 lbs. (close enough to approximate the 88.8 lbs that I have lost so far) It is not just that I appear to be struggling, I was struggling!  (Believe me, trying to hold nearly 80 lbs of frozen turkey is not so easy - which of course, is the point.  I was carting around an extra 88.8 lbs, 24 hours per day prior to December 24, 2014, and that's not so easy either!)  I am wearing for the very first time, a pair of 38" waist cargo shorts - but soon enough, I will be fitting into a pair of 36" shorts which I have already managed to squeeze into.

March 15, 2015: These three turkeys that I appeared to be struggling to hold weighed about 65 lbs. (close enough to approximate the 69.5 lbs that I had lost at this point of my journey) It was not just that I appeared to be struggling, I was struggling!  (Believe me, trying to hold 65 lbs of frozen turkey is not so easy - which of course, was the point.  At this point, I was remembering that I had been carting around an extra 69.5 lbs, 24 hours per day prior to December 24, 2014, and that was not so easy either!)  At the time, I was wearing for the very first time, a pair of 42" waist slacks.

FEBRUARY 14, 2015:  Back on this date, I weighed myself

and discovered that I had lost 46 lbs since December 24.

I had wanted to hold two turkeys that weighed 46 lbs, and 

the two turkeys that I did find only weighed 42 lbs.

For the purposes of the photo - that was close enough!

(I was wearing my 44" waist blue jeans at the time.)

JANUARY 21, 2015: Way back on that date, I had lost 24 lbs and posed with a 23 lb turkey to visualize my accomplishment.  On that date, I was happy to wear my size 48 waist blue jeans.  They have long since been donated to Goodwill. 

SATURDAY MENU

breakfast    two sunnyside up eggs, two slices turkey 'bacon'                     190 calories

lunch          CHICK-FIL-A  hearty chicken soup, Asian Salad                         600 calories

dinner         CABBAGE SOUP BOWL, 2 CUPS CABBAGE SALAD                 138 calories

total calories consumed 928 CALORIES

CALORIES BURNED

7AM elliptical 32 minutes   497 calories

SATURDAY NET CALORIES     431 CALORIES

Today, I took a long walk with my daughter all over Chicago.  Our first stop was going to be Jason's Deli.   We walked the 1.6 miles from our home directly to Jason's Deli only to discover that since it is in downtown Chicago in the heart of the business district - it is closed on Saturdays!   So, instead we went to Chick-Fil-A.   Chick-Fil-A is a place that I used to enjoy when I was heading towards 309 lbs - I often had two classic Chick-Fil-A sandwiches (Each classic Chick-Fil-A sandwich is 440 calories plus waffle potato fries 400 calories. My typical Chick-Fil-A meal in my 'old days' was 1280 CALORIES! )  Today, before I ordered, I perused the nutritional information online and discovered that I could have a rather large and delicious meal by selecting a soup and salad.   And that was how my daughter and I started our day.   So, now I have another 'new' place to visit and find a quick, good, and healthy nutritious meal.   Above is a photograph of my Asian Salad.

RED LOBSTER

Sometimes it takes me a second time to order a food item at a restaurant in order to get precisely what I want.  For example, the first time I ordered a Jimmy John's Unwich, it automatically came with mayonnaise which practically doubled the calories of the lunch.  After that mistake, I switched to mustard and have cut out hundreds of calories considering how often I now go to Jimmy John's.  Another example was the first time I ordered a salad at Applebee's, it came drenched in sugar enriched high calorie dressing, and this meal too, practically doubled my calories that I had planned.  These days, I ask for the salad on the side, sometimes I dip my fork in the salad to get a small taste, other times I skip the dressing altogether.

Red Lobster offers a limited number of choices for a low calorie meal.

One must be careful about the various side dishes, sauces, and dressings

that might be added to anything that one orders.

Two nights ago I decided to see what I could select for a dinner at a Red Lobster.  I ordered a Wood-Grilled Shrimp Taco meal which came with Wild Rice Pilaf.  I did not realize that the side dish of wild rice pilaf added an additional 170 calories that I wasn't counting on.  The nutritional guide published by Red Lobster listed the Wood-Grilled Shrimp Taco as 600 calories - but once ordered, it automatically came with the rice which I hadn't realized was not part of the listing showing 600 calories.  No harm was done, my total calories on Monday were still only 1180.

On Tuesday, I had a plan.  Did I mention that the Wood-Grilled Shrimp Tacos were absolutely delicious?  On Tuesday, I started with breakfast at Starbucks and skipped the blueberry topping with my oatmeal.  I made a point of having an 80 calorie Turkey Tom Unwich at Jimmy John's.   As dinner approached my calories consumed were a mere 240.   This left plenty of calories to 'spend' at Red Lobster.  My Tuesday night Red Lobster Meal started with 70 calorie Garden Salad as appetizer.  My main course did include one side dish of 50 calories of broccoli and the high point of my meal was the 600 calorie Wood-Grilled Shrimp Tacos!  By days end on Tuesday, I was still under 1000 calories.

RED LOBSTER GARDEN SALAD, NO DRESSING 70 CALORIES

RED LOBSTER WOOD GRILLED SHRIMP TACOS w/BROCCOLI   $11.65    650 CALORIES

Yesterday, my day began again at 7AM in the Eastern Time Zone darkness at the Marquette YMCA.  I had a little better luck setting the machine for the kind of workout that I wanted.   I successfully set the machine for the resistance, my age, my weight but failed to properly set the time.  So after 21 minutes, I made note of my progress, took a five minute break, and got right back on the machine for another session lasting 24 minutes.  My total workout was 45 minutes and the total calories burned was 627.  Perhaps this morning, when I return to the YMCA,  I will get all the settings correct.

An early morning elliptical selfie...I take an twisted joy wearing my WHITE CASTLE cap when I workout.  I expect it is going to be a very long time before I experience the legendary WHITE CASTLE CRAVE again - now that I am a health conscious fat burning machine. 

MENU

breakfast    STARBUCKS classic oatmeal (no toppings)                                 160 calories

lunch          JIMMY JOHNS turkey tom unwich                                                80 calories

dinner        RED LOBSTER   Three Wood-Grilled Shrimp Tacos w/broccoli                   

                                                Garden Salad w/smidge of Caesar Dressing     720 calories

  

total calories consumed     960 CALORIES

CALORIES BURNED

7:00AM YMCA elliptical machine 21 minutes     292 calories

five minute break

7:26AM YMCA ellpitcal machine 24 minutes      335 calories

total calories burned    627 CALORIES

TOTAL NET CALORIES     333 CALORIES

STARBUCKS

I am not a big coffee drinker. Starbucks was not a place that I visited too often. Until now. In my continuing quest to find places that serve healthy low calorie food - Starbucks has now become a new favorite place.

Two days ago, I ordered, for the first time, a Blueberry Whole-Grain Oatmeal which is only 220 calories. Yesterday, I returned and ordered a Spinach & Feta Breakfast Wrap which is only 290 calories.

This morning, Thursday, I tried the Bacon & Gouda Breakfast Sandwich (350 calories)
I will continue to not drink Starbucks Coffee - but Starbucks is now one of my favorite breakfast stops when I am on the road.

Starbucks Blueberry Whole-Grain Oatmeal 220 CALORIES

WEDNESDAY MENU

breakfast   Starbuck Spinach & Feta Breakfast Wrap                        290 CALORIES

lunch         Jimmy John's Bootlegger Club Unwich w/Provolone      280 CALORIES

dinner       Applebee's Grilled Chicken Caesar Salad & an Apple     450 CALORIES

total calories consumed   1020 CALORIES

CALORIES BURNED
9AM YMCA Royal Oak, Michigan Elliptical 880 CALORIES
9PM  Days Inn Stairmaster 40 minutes            400 CALORIES

total calories burned  1380 calories

CALORIC DEFICIT -260 CALORIES

Starbucks Bacon & Gouda Breakfast Sandwich 350 CALORIES

Starbucks Spinach & Feta Breakfast Wrap 290 CALORIES

MUSTARD vs. KETCHUP

Sometimes I actually feel silly admitting the things that I admit on this blog.  After achieving the milestone of 57 years last November, I have now discovered that I like mustard. All my life, I have NEVER purposely put mustard on anything, ever.  I put ketchup on hamburgers. I put ketchup on hot dogs. I have put ketchup (and mayonnaise) on roast beef sandwiches. When I was much younger, I put ketchup on corn.

Now that I am really trying to cut back on calories every which way I can, I have been looking for alternatives for ketchup and mayonnaise.  As a result, I have discovered mustard. I had a Jimmy John's UNWICH (lettuce wrap sandwich) on Sunday evening and I ASKED FOR MUSTARD.  It was delicious.   I officially like mustard.  

Starting this week, I consider myself a person who likes mustard.

I think that my tastes have been changing over the past few weeks.  No longer is the taste of sugar, and chocolate permanently coating my tastebuds.

Although most mustard is NOT zero calories, most of the mustards that I checked out at the supermarket were 5 calories for one TSP.

Ketchup, has around 20 calories for 1 TBSP.   Who knows how much ketchup I drowned my french fries in or slathered on a burger.  Ketchup also has one thing that one won't find in mustard - SUGARS.   Mustard is clearly the healthier choice.   And there are hundreds of different mustards in the marketplace to try.   I just purchased a bottle of HORSERADISH MUSTARD and a bottle of WASABI MUSTARD.  I am looking forward to trying these. 

TUESDAY MENU
breakfast   STARBUCKS Blueberry Whole-Grain Oatmeal               220 CALORIES
lunch          Jimmy John's Bootlegger Club Unwich w/Provolone       280 CALORIES
dinner        Applebee's Grilled Chicken Caesar Salad w/o dressing     370 CALORIES

total calories consumed   870 CALORIES

calories burned
6AM    Days Inn Stairmaster 40 minutes                                              400 CALORIES
930PM  YMCA Royal Oak, Michigan ELLIPTICA  60 MINUTES   660 CALORIES

total calories burned   1160 CALORIES

CALORIC DEFICIT   -190 CALORIES

Last evening at the YMCA (Royal Oak, Michigan) I spent an hour on the elliptical machine. The settings were completely different from my elliptical at home.  I never did figure out how to increase the 'resistance.'   Still, I spent one full hour on the machine, burned 660 calories and the machine calculated that I took 8398 'strides'.   I have nothing to compare that to - it just does seem like a rather large number.   I will be back today, Wednesday, so it might be interesting how different my next session will be.   

JIMMY JOHN'S

Jimmy John's Gourmet Sandwiches  

I travel a lot for my job.  It is common for me to be away from home Monday thru Friday.   I am always on the lookout for places to eat that will offer some nutritious and tasty food that will not bust my calorie budget.  On Wednesday evening, my friend, Jack told me about another good option, Jimmy Johns Gourmet Sandwich shops.   This is another chain that is all over the United States.   All of their sandwiches can be ordered as an UNWICH (which is their name for a sandwich wrapped in lettuce - no bread)   Once I learned about this option I was eager to try one.   Yesterday for lunch, between two appointments, I found a Jimmy Johns and ordered my first UNWICH.   It was delicious. I have now learned that if I had ordered it with 'light' mayonnaise I could have saved even more calories.   Even so, the TURKEY TOM UNWICH that I did order had only had 230 CALORIES.   It is great to know that there is another nutritious and tasty lunch/dinner option available to me.   Thank you, Jack.

I often write my blog posts either a couple of days before or the night before.  I tweak them right before I 'publish' them to the internet in the early morning.   I am publishing this post early on Friday morning.   In about 3 hours I have my first follow-up appointment with my Doctor.   The last time I visited my doctor, on December 24, for my 'wellness' checkup I was not well.  I had not exercised in a number of years and my weight was 309 lbs.  I did not look well, I did not feel well and I was not well.    Fast forward,  58 days later and I have shed at least 50 lbs.   I exercise every day.  My stamina continues to increase.   I look in the mirror and I see someone who looks well and feels well.  My BMI still indicates that I am obese.  That may be true.  In fact, it is true.  Nevertheless, I am 'weller' than I was 58 days ago! (I am aware that 'weller' is not an actual word.)

I have a few questions for my doctor this morning:
How long can I continue to consume 1000 calories per day, without causing any harm to myself?
If I cannot medically limit myself to 1000 calories, what should be my calorie per day goal?
I have a question regarding the vitamin D supplement I am taking.  Is 1000 IU enough?
I would like his opinion on what my ultimate target weight should be.
I know that it is important to hydrate oneself with water.  I drink zero calorie sparkling flavored water during the day.  Is this an acceptable substitute for water?  (It is my biggest remaining dietary vice)
I would like to know how necessary it is to have my blood work done again to check my glycogen.
Whatever my blood pressure is today, will it continue to dramatically improve as I shed weight?

My next post will be Saturday morning.   That is the day that I weigh myself.   I will also be reporting on my visit with the doctor.   See you tomorrow!

THURSDAY MENU
breakfast      three poached eggs, two strips of turkey 'bacon'                                  280 CALORIES
lunch            Jimmy Johns Turkey Tom Unwich                                                      230 CALORIES
dinner           10 oz Lamb Stew, Spring Mix Salad, Ginger dressing, Ginger soup  470 CALORIES

TOTAL CALORIES CONSUMED 980 CALORIES

CALORIES BURNED
6AM   elliptical 31 minutes     415 calories
7PM    elliptical 31 minutes     430 calories

total calories burned 845 calories

NET CALORIC INTAKE      135 CALORIES

Jimmy Johns 'Turkey Tom' Unwich    230 CALORIES (As you eat this, you peel away the wrapper)

DINNER: 10 oz. Irish Lamb Stew, 50/50 Spring Mix & Spinach Salad w/ one Tbsp Ginger dressing, Cup of Organic Cashew Carrot Ginger Bisque Soup   470 CALORIES