TRAVERSE CITY

I had a very aggressive travel schedule on Wednesday. I left Chicago at 5:30AM Central Time in order to be at an appointment in Holland (Michigan) at 10:00AM Eastern Time. Once I finished my first appointment, I scooted up to Traverse City in order to see a manufacturing customer that was considering some of my buttons for bracelet kits to be introduced at a major international tradeshow in January. My appointment on Thursday morning is much closer to home in Kalamazoo, Michigan. I drove back to Grand Rapids in order to be close to my Thursday morning appointment. Before I made that drive, I squeezed in a two hour hike in Traverse City right before sundown. When something is a priority, one can (often) manage to find the time.  

My hike was mostly along the southern rim of the western arm of Grand Traverse Bay (which is part of Lake Michigan)  The hike also had me 'traverse' (no pun intended) the main street of the town as well. This town is busting out at the seams during the summer months. I suppose if one wants to have a Traverse City beach to themselves as I did yesterday, the best time to accomplish that is the early days of fall, close to dusk. 

This tree was on its own 'island' about 5 feet in diameter, about 5 feet from the shore.

The weather was a cool 67°F and I wore a long sleeve shirt and shorts.  In the midwest, the shorts and short sleeve shirt season may soon be winding down.

The water was very choppy in Grand Traverse Bay

It is usually not easy to have a whole beach to oneself in Traverse City.  

A  small portion of my Traverse City urban hike was on the TART. (Traverse Area Recreational Trail)  Had I had more time I would have more carefully planned a hike that would have mostly stayed on the trail - instead, I found myself walking through downtown Traverse City as well as the shoreline. I have no complaints, I was very glad to be able to squeeze in a ten mile hike on Wednesday.

.

Your Food Diary For:

Wednesday, September 28, 2016

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Roundy's - Maple & Brown Sugar Oatmeal	480	96	8	16	1,040	16
Quaker - Chewy Granola 90 Calories, 1 bar	90	19	2	1	80	7
Ritz - Cheese Crackers, 1 pack	190	23	9	3	320	4
Regular Raw - Gala Apple	74	20	0	0	0	3
	834	158	19	20	1,440	30
L U N C H
Subway - Turkey Sub Sandwich, 12 inch	560	92	7	36	1,620	14
Special K - Protien Meal Bar- Double Chocolate	170	23	5	12	180	13
	730	115	12	48	1,800	27
D I N N E R
Subway - Roast Beef Sub, 12 in	640	90	10	48	1,320	14
Kelloggs Pop Tarts - Brown Sugar Cinnamon	420	69	14	5	350	30
	1,060	159	24	53	1,670	44
S N A C K S
Nature Valley - Oats & Dark Chocolate Granola	190	29	7	4	140	12
GIN GINS ORIGINAL CHEWY GINGER	120	30	0	0	0	30
UNSWEETENED BANANA CHIPS	200	19	12	2	6	1
Nestle - Dark Chocolate Chips	210	24	15	0	0	18
	720	102	34	6	146	61
Totals	3,344	534	89	127	5,056	162
Your Daily Goal	3,704	463	123	186	2,300	139
Remaining	360	-71	34	59	-2,756	-23
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 1,774 extra calories from exercise today

If every day were like today...   You'd weigh 205.7 lbs in 5 weeks.

.

       Your Exercise Diary for:

Wednesday, September 28, 2016

Cardiovascular	Minutes	Calories Burned
Walking	132	1,953
Daily Total / Goal	132 / 30	1,953 / 590
Weekly Total / Goal	588 / 210	9,318 / 4,130

KALE TALE

It is so much fun discovering new terrific foods and snacks.  I know that I need to curtail, my appetite - which I am not doing too well lately - but that's another story.

Today, I want to share my discovery of a delicious snack food that I discovered in a health food store in Traverse City, Michigan.  KALE KRUNCH from alive & radiant foods.

This snack is absolutely delicious... When one reviews the nutritional information on the back of the package - this food seems less like a food and more like a multi-vitamin!

Compared to a plain old bag of potato chips - the kinds I used to eat - THIS SNACK FOOD IS POWERHOUSE!   Apparently it is available in other flavors - so far, I have only tried the 'Quite Cheezy.'

This product tastes much better than it looks!

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~  

 Wednesday MENU

breakfast   banana, granola, wasabi peas                                                  602 calories
lunch         Subway double chicken salad, Koku Seaweed Rice Cakes  1000 calories
dinner       Kale Krunch Chips, Dang Coconut Chips                               670 calories
SNACK    sesame crunch minis, chewy ginger, apples, granola              640 calories

total calories consumed 2912 calories

calories burned
I did a better job with the settings for this machine on the second day.

OCTANE FITNESS PRO4700 ELLIPTICAL 103 MINUTES, LEVEL 20     2829 CALORIES
STRIDE LENGTH 26"
(LEVEL 30 WAS THE MAXIMUM ON THIS PARTICULAR MACHINE)

CALORIES BURNED 2829 CALORIES

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~  

Tuesday net calories 83calories

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 

Let's compare 'apples' to 'apples'

The serving size for the Kale and the Lay's Potato Chips are the same - 1 oz.  Amazingly the calorie content is the same.  One is filled with nutrients and one is so-called empty calories.

                                  KALE     LAYS'S POTATO CHIPS
calories                    100                      100
total fat                    7g                       10g
saturated fat          1.5g                     1.5g
cholesterol                0g                        0g
sodium                    260g                   170g
potassium               270g                   350g
carbohydrates           9g                     15g
dietary fiber              2g                        1g
sugars                        1g                      <1g
vitamin A                  50%                     0%
vitamin C                  20%                   10%
Calcium                     6%                     0%
Iron                           10%                     2%

Ironically, the calories are the same.
The nutrition is not.

NEW YMCA - TRAVERSE CITY, MICHIGAN

I cannot say with complete certainty that the YMCA that I visited yesterday in Traverse City, Michigan was the newest in the country - but it surely is one of the newest.   Their grand opening was September 22, 2014 (less than one year ago)   In contrast, my hometown Chicago YMCA had their dedication on October 7, 1928!   The facility in Traverse City is absolutely beautiful.

I drove from Chicago to this general area of Michigan on Monday.  Still, I was one hour away from my first appointment on Tuesday which was just 3 miles away from the Traverse City YMCA.  I left my Cadillac, Michigan hotel at 4:45AM and drove one hour and arrived at the 'Y' at 5:45AM.  It was still quite dark.   In fact, the logo atop the building looked very interesting at that pre-dawn hour - it looked like a lunar eclipse.

I took a wider shot of the logo and the building when I left the building at 8:00AM.

This YMCA did have a stairmaster.  I spent 30 minutes on this machine and 'climbed' 133 floors which 'burned' just 300 calories.  After that, I used a different brand of elliptical machine for an hour and I am sure that that machine overstated the calories burned as it registered 2440 calories!  I am self-reporting a calorie burn of 1220 calories which seems much more reasonable.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~  

 Tuesday MENU

breakfast  Raisin Bran, no milk                                                        570 calories
lunch        Wasabi Peas, Granola, Date Pieces, apples                     974 calories
dinner      Corn Thins                                                                        575 calories
SNACK   KALE KRUNCH, toasted coconut chips                         444 calories

total calories consumed 2563 calories

calories burned

STAIRMASTER  30 MINUTES, 133 FLOORS                             300 CALORIES
OCTANE FITNESS ELLIPTICAL MACHINE 60 MINUTES    1220 CALORIES

CALORIES BURNED 1520 CALORIES

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~  

Tuesday net calories 1043 calories

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