I AM BACK

Weeks ago when I was mired in self-pity with my hernia, I knew that eventually I would be back. I can now report that I am back. I am back in Chicago after spending 5 days in Salt Lake City. Much more importantly, it is clear that I am back regarding my recent setback, that is, the hernia issue. I am completely back. I have no residual pain. It is as if it never happened.

It amused me to calculate how much stepping I have accomplished in the past seven days in comparison to the total stepping that I accomplished in April when my injury first began.

PAST SEVEN DAYS                 182,756 STEPS
ENTIRE MONTH OF APRIL 170,430 STEPS
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I am very pleased with my physical progress. The hernia is now officially a distant memory.
Good Riddance!

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Your Food Diary For:

Monday, May 23, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Cliff Bar - Chocolate Chip, 1 bar (68g) 2.4 oz	250	45	5	10	150	22
Wendy's Artisan Breakfast - Biscuit Sandwich With Bacon and Eggs, 1 sandwich	400	38	19	19	820	5
Nugo - Vanilla Yogurt Bar, 2 bar (50g)	340	52	5	22	300	26
	990	135	29	51	1,270	53
L U N C H
Apples - Apples, 4 medium apple	320	88	0	0	0	64
Lundberg - Organic Koku Seaweed Rice Cakes	420	98	4	7	525	7
	740	186	4	7	525	71
D I N N E R
Homemade - Lasagna	760	50	24	38	1,000	20
Caesar salad - Salad, 1 plate	200	10	14	5	380	2
	960	60	38	43	1,380	22
S N A C K S
Nabisco - Southwest Airlines - Plane Cookies	390	63	12	6	270	21
	390	63	12	6	270	21
Totals	3,080	444	83	107	3,445	167
Your Daily Goal	2,989	373	99	150	2,300	112
Remaining	-91	-71	16	43	-1,145	-55
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,059 extra calories from exercise today

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       Your Exercise Diary for:

Monday, May 23, 2016

Cardiovascular	Minutes	Calories Burned
Walking	72	894
MFP iOS calorie adjustment	N/A	165
Add Exercise Quick Tools
Daily Total / Goal	73 / 30	1,059 / 590
Weekly Total / Goal	73 / 210	1,059 / 4,130

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HUMOROUS SIDENOTE:

When I returned to my home, the doorman in my building was advising me to take it easy as I was managing two suitcases.  I explained that I was completely healed from my hernia.  She asked me if I had the hernia removed. I tried to explain that it doesn't quite work that way. But there was no convincing her - she was steadfast in her belief that I should have had a hernia removal. Technically, it may not have been removed - but it is gone.
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GOODBYE ENSIGN PEAK - TWICE

Sunday in Salt Lake City started just like Saturday did. I took a ten mile hike that included the summit of Ensign Peak before breakfast.  I remembered when I was up there, that it might be a very long time if I ever visited this particular spot again. I did visit it again. About twelve hours later. I had been trying to convince my colleagues at the Dill Button booth to join me for two consecutive days. After we broke down the booth, I finally 'made the sale.'  The compromise was that we would take UBER to the trailhead and make the 25 minute hike up to the summit (skipping the 2.5 miles to get to that point from downtown)  Four of us took UBER to the trailhead, we visited the ENSIGN PEAK summit and then we all did walk back down all the way to downtown.  So even though I had to say 'goodbye' to Ensign Peak around 7AM in the morning... I got to say goodbye again around 7PM in the evening. 

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another ten mile hike before breakfast

My first 'goodbye' to Ensign Peak in the early morning.

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My second visit to Ensign Peak on Sunday, and my second 'goodbye' to Ensign Peak.

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Your Food Diary For:

Sunday, May 22, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Scrambled Eggs - Eggs Hotel	235	5	15	15	390	0
Fairfield Cafe - Bacon	264	0	24	12	870	0
Quaker - Instant Oatmeal - Original	400	76	8	16	300	0
	899	81	47	43	1,560	0
L U N C H
Dannon - Light & Fit Yogurt, 16 oz	200	40	0	12	200	28
Snack - Cool Ranch Doritos, 1 oz.	150	18	8	2	180	1
	350	58	8	14	380	29
D I N N E R
Lentil Soup, 8 oz	144	22	3	9	224	3
Ritz Crackers - Real Cheese, 1 pack	200	22	12	2	460	5
Single Cheddar Burger	450	39	22	25	640	6
French Fries	300	74	27	6	430	1
	1,094	157	64	42	1,754	15
S N A C K S
Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
	190	50	1	1	4	38
Totals	2,533	346	119	100	3,698	82
Your Daily Goal	4,149	518	138	208	2,300	155
Remaining	1,616	172	18	108	-1,397	72
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 2,219 extra calories from exercise today

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Your Exercise Diary for:

Sunday, May 22, 2016

Cardiovascular	Minutes	Calories Burned
Walking	161	1,601
Walking	9	73
Walking	9	111
Walking	9	106
Walking	11	66
Walking	55	427
MFP iOS calorie adjustment	N/A	-165
Daily Total / Goal	255 / 30	2,219 / 590
Weekly Total / Goal	1166 / 210	12,912 / 4,130

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total calories consumed 2533 calories

total calories burned (MULTIPLE WALKS) 2219 calories   (15 miles)

total net 314 calories

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RETURN TO ENSIGN PEAK

As my hike to Ensign Peak was so enjoyable on Friday morning, it just seemed reasonable to do it again on Saturday. The new wrinkle was that this second hike was stretched out to a full 10 mile hike. I started at 4:45AM and returned to my hotel in time for breakfast, in time to shower and get dressed and in time to be ready for my first appointment at 9:00AM in the Michael Miller Fabrics booth at International Quilt Market.

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Your Food Diary For:

Saturday, May 21, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Scrambled Eggs - Eggs Hotel	235	5	15	15	390	0
Fairfield Cafe - Bacon	264	0	24	12	870	0
Quaker - Instant Oatmeal - Original, 4 packet	400	76	8	16	300	0
	899	81	47	43	1,560	0
L U N C H
Activia - Low Fat Yogurt Peach, 4 ounces	110	20	2	4	60	17
Dannon Oikos Greek Yogurt	240	38	0	24	90	36
Sage - Red Delicious Apple, 4 medium	380	100	1	2	7	76
	730	158	3	30	157	129
D I N N E R
Lasagna	972	19	68	114	0	0
	972	19	68	114	0	0
Totals	2,601	258	118	187	1,717	129
Your Daily Goal	4,553	569	151	228	2,300	170
Remaining	1,952	310	32	41	582	41
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 2,623 extra calories from exercise today

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       Your Exercise Diary for:

Saturday, May 21, 2016

Cardiovascular	Minutes	Calories Burned
Walking	159	1,617
Walking	13	212
Walking	33	348
Walking	10	94
MFP iOS calorie adjustment	N/A	352
Daily Total / Goal	216 / 30	2,623 / 590
Weekly Total / Goal	911 / 210	10,690 / 4,130

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TWO LIONS 'GUARD' THE EAST AND WEST ENTRANCES TO THE CAPITOL BUILDING

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The 10% chance of rain was a bit optimistic.  At least half of my hike was in a light cold rain.

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ENSIGN PEAK

After accidentally discovering some great hiking within a short distance of downtown Salt Lake City on Thursday, I tried to find an official trail on Friday. I found that one could make the summit of ENSIGN PEAK within a short walk of downtown, and I succeeded in making the seven mile roundtrip hike BEFORE breakfast.  All I had to do was get started around 5:00AM. It was an absolutely fabulous hike and it made the whole day better as I took some extra joy thinking about how much was accomplished before most people crawl out of bed in the morning.

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panoramic view from ENSIGN PEAK

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THE VIEW OF DOWNTOWN SALT LAKE CITY  FROM ENSIGN PEAK

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ENSIGN PEAK, SALT LAKE CITY

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Your Food Diary For:

Friday, May 20, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Scrambled Eggs - Eggs Hotel	235	5	15	15	390	0
Fairfield Cafe - Bacon	264	0	24	12	870	0
Quaker - Instant Oatmeal - Original, 4 packet	400	76	8	16	300	0
	899	81	47	43	1,560	0
L U N C H
Sage - Red Delicious Apple	380	100	1	2	7	76
Dannon Oikos Greek Yogurt - Nonfat Vanilla	360	57	0	36	135	54
	740	157	1	38	142	130
D I N N E R
Bbq Ribs, 2 bones	350	5	25	24	2,031	0
Bbq Pulled Pork	550	0	32	40	1,089	0
French Fries - French Fries	300	74	27	6	430	1
	1,200	79	84	70	3,550	1
S N A C K S
Chocolate Low Fat Milk, 1 Carton	160	27	3	8	240	25
	160	27	3	8	240	25
Totals	2,999	344	135	159	5,492	156
Your Daily Goal	3,999	500	133	200	2,300	150
Remaining	1,000	156	-2	41	-3,191	-5
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 2,069 extra calories from exercise today

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Your Exercise Diary for:

      Friday, May 20, 2016

Cardiovascular	Minutes	Calories Burned
Walking	23	250
Walking	23	254
Walking	21	281
Walking	27	186
WALKING	119	1,050
WALKING	15	172
MFP iOS calorie adjustment	N/A	383
Daily Total / Goal	229 / 30	2,576 / 590
Weekly Total / Goal	695 / 210	8,066 / 4,130

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total calories consumed 2999 calories

total calories burned (MULTIPLE WALKS) 2576 calories   (13.7 miles)

total net 423 calories

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SATURDAY WEIGHT 237 LBS

ACCIDENTAL MOUNTAIN HIKE

My first obligation in Salt Lake City yesterday was at noon for a series of meetings. I decided that I should make use of the free morning by taking an urban hike around downtown Salt Lake City. My hike began by walking one mile east of my hotel and then I started walking north. It didn't take too long for me to see that I was walking uphill. (My recent workouts on the treadmill at various angles of elevation gave me the confidence to continue)  I decided to walk north (and up) as far and as long as I could. I quickly found myself in the foothills of the mountains that surround Salt Lake City. At some point, there was no more neighborhood - but there was an entrance to series of trails that led to the small mountains (big hills?) just north of Salt Lake City. I simply could not believe where I was since the hike was supposed to be a completely urban hike in downtown Salt Lake. I took a couple of 'selfies' of myself at the top of a hill which an elevation app on my phone told me was 5,506 feet. (My hotel where my hike began was at an elevation of 4,263 feet.  My roundtrip ten mile hike did have me climb 1243 feet. This was one of my best day hikes ever.

Just me at an elevation of 5506 feet during my 'accidental' mountain hike

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panoramic view from 5506 feet just north of downtown Salt Lake City

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I met someone walking their pug who was kind enough to take a photo for me.

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I always expect to find some enjoyment when taking a 10 mile hike - yesterday was the best.

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by this time I was back in the city enjoying some of the artwork attached to the street lights.

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Your Food Diary For:

Thursday, May 19, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Scrambled Eggs - Eggs Hotel	235	5	15	15	390	0
Hatfield - Canadian Brand Ham	175	5	3	25	1,050	5
Quaker - Instant Oatmeal - Original	300	57	6	12	225	0
	710	67	24	52	1,665	5
L U N C H
Banana - Banana, 2 medium banana	248	60	0	2	2	38
Sage - Red Delicious Apple, 1 medium apple	95	25	0	1	2	19
Planters - Salted Cashews, 1.5 oz	240	13	19	8	140	3
Deli Express - Smoked Ham & Cheese Sandwich on Homestyle White Bread, 1 sandwich	250	28	7	19	1,250	5
	833	126	26	30	1,394	65
D I N N E R
Great Value - Fettuccini Noodles	400	82	2	14	0	4
Lobster Tails	400	10	5	114	601	0
	800	92	7	128	601	4
S N A C K S
Oreos - Minis, 10 cookies	130	21	6	1	140	11
Cliff Bar - Blueberry Crisp, 1 Bars (68g)	250	44	5	10	180	22
	380	65	11	11	320	33
Totals	2,723	350	68	220	3,980	107
Your Daily Goal	3,808	476	127	191	2,300	142
Remaining	1,085	125	59	-29	-1,679	35
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,878 extra calories from exercise today

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       Your Exercise Diary for:

Thursday, May 19, 2016

Cardiovascular	Minutes	Calories Burned
Walking	161	1,598
MFP iOS calorie adjustment	N/A	280
Daily Total / Goal	162 / 30	1,878 / 590
Weekly Total / Goal	466 / 210	5,490 / 4,130

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The MapMyWalk app calculated that I took 19064 steps during this 10 mile hike.  There were two consecutive weeks before my hernia surgery when I was trying to rest myself to health, that I only walked about 20,000 steps during an entire week.

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This day hike yesterday had me climb 1243 feet. I had expected my hike to be completely flat walking around downtown Salt Lake City. Just one more reason that it pays to be 'in shape' and ready to face an unexpected challenge. I do not want to be overly dramatic, it's not like I climbed Mt Everest - but still a climb of 1243 feet is not something that I do every - day before lunch.

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