SNACK ATTACK

My four month streak of refraining from snacking has ended.  Last evening I still had not checked into my hotel by 11PM.  After a late workout at the YMCA in New Hope, Minnesota I drove to where I thought my reservation was being kept.  I had made a reservation at this hotel, but I did subsequently cancel it when I learned that the elevators were out of order.  But I forgot that I had cancelled it.  I had had a late workout and now I was getting a bit frustrated and I gave into my desire to eat a snack.  I stopped at a CUB FOODS MARKET and purchased 4 RED DELICIOUS APPLES and 60 GRAMS of RAW WHOLE ALMONDS.   I had been wanting to add nuts to my diet for a couple of weeks now - I just have to remember to really monitor the portions.  I did purchase .12 lbs of these nuts and divided the bounty into two equal halves so that I could enjoy some last evening, and enjoy some today, 28 almonds is 170 calories.  I believe this to be a healthy food - It would be easy to have 300 almonds at one seating if one was not careful - therefore portion control is of great importance.

28 raw whole almonds is 170 calories.
A good healthy snack choice - as long as portion control is followed.

Thursday.  My total SNACK was 522 calories.  While this was quite a bit - considering what I have been eating recently - I think that I still made some good choices.  My total caloric consumption for the day was still 'only' 1532 calories.  This is the most amount of calories that I have consumed in four months - and yet, the time is nearing when I should start ratcheting up my calories consumed per day. Recently, I have felt a bit sluggish and I do think it is time to increase my calories per day up from 1000.   I have no intention of returning to my previous habit of consuming 5000+ calories per day - but I am under the impression that anything under 1900 calories per day should still result in slow steady weight loss of 1 or 2 pounds per week.   Still, I am not ready to bring my calories up to 1900 so quickly.  I am not going to fret about this one day when my calories exceeded 1500.  I am still very proud of all that I have accomplished.  One day of eating 1500 calories only seems outsized compared to what I have been doing - but it is still a very low caloric total - even for a man who would weigh 200 lbs and wanted to shed a pound or two per week - which does not describe me just yet - my last weight was 214 lbs.

The conclusion that I am drawing from yesterdays 'binge' was that a 522 late night calorie snack (fruits and nuts) will not derail my efforts for the week and that I should just continue doing what I am doing.  And this is precisely what I intend to do! 

WEDNESDAY MENU

breakfast  cup Quakert Oats Instant, Apple, two eggs scrambled                                 380 calories
lunch       JIMMY JOHNS BOOTLEGGER UNWICH, PICKLE, orange                   315 calories
dinner     JIMMY JOHNS BOOTLEGGER UNWICH, PICKLE, orange                    315 calories
SNACK   four RED DELICIOUS APPLES, 28 ALMONDS (approx 30grams)   522 calories

TOTAL CALORIC CONSUMPTION 1532 CALORIES

CALORIES BURNED
New Hope, Minnesota YMCA elliptical machine set to "HILL CLIMB" 40 minutes 485 CALORIES

WEDNESDAY NET CALORIES   1047 CALORIES

'HILL CLIMB' WORKOUT - 40 MINUTES

One thing that I have read over and over again is that it is not desireable to do the EXACT SAME workout each day. I have almost always set the various elliptical machines to CALORIE BURN or something similar. Today, I selected HILL CLIMB which meant that the first half of the workout continued to get progressively more challenging.  There certainly was the sensation of not stepping quite as quickly as I have become accustomed to - but I was able to tell by the calories burned and my own level of sweating that I was working plenty hard.  My intention is to continue trying different workouts instead of selecting the same type of workout each time.

I know perfectly well why I selected HILL CLIMB.  There is a little hill in my future which I find myself thinking about every day - It can be found in Yosemite Park and it is called HALF DOME.  I know that referring to HALF DOME as a hill is like calling an ocean liner a boat.

CALORIES, CARBOHYDRATES and INSULIN

When I started my weight loss journey I completely believed that it was ONLY calories that counted.  Certainly calories do count.  I have now learned that ALL CALORIES WERE NOT CREATED EQUAL.   I have learned that carbohydrates cause the body to produce insulin.

This definition came directly from wikipedia:

Insulin regulates the metabolism of carbohydrates and fats by promoting the absorption of glucose from the blood to skeletal muscles and fat tissue and by causing fat to be stored rather than used for energy.

The more carbohydrate consumption increases, so does insulin production increase.  Insulin causes fat to be stored - not burned for energy.  I think that I have had the success that I have had, as I have greatly reduced by carbohydrates simply by limiting calories.    With a 1000 calories per day diet, there is not too much room to be loading up on carbohydrates.

Now that I am aware of this, I will be ever more vigilant in the future to insure that my carbohydrates are kept to a minimum.   This will be just as important, once I get down to my desired weight and increase my daily calorie consumption to 2400 calories per day which are enough calories to maintain a weight of 195 lbs.   CARBS DO COUNT.   They are not to be completely avoided - but one does not want to overdo it.

I can think of many times, sitting in a restaurant and practically eating a half loaf of bread before my meal arrived.  Those days are over.  Once I get down to 195 lbs - I intend to stay there!

THURSDAY MENU

breakfast     three small apples                                                                       165 calories
lunch           SUBWAY double chicken spinach salad w/tomato & onion     220 calories
dinner         sirloin soup, turkey burger, spinach salad with tomato              360 calories

total calories consumed  745 CALORIES

CALORIES BURNED
630AM elliptical machine 40 minutes 325 calories

THURSDAY NET CALORIES  420 CALORIES

dinner: turkey burger, spinach salad w/tomato, sirloin burger soup 360 CALORIES

LEGO

When I returned home from my trip to the U.P. (Upper Peninsula of Michigan) last week, my 13 year old daughter, Sara, showed me something that she had created out of Lego pieces.  A man on a treadmill.  I thought that this was a very imaginative thing to do.   I asked my daughter if she could make an elliptical machine - but I don't really think that she owns appropriate Lego pieces to easily make that happen.

LEGO TREADMILL by Sara Jacobs 2015

LEGO TREADMILL  by Sara Jacobs 2015

While we are on the subject of Lego, let me share with you something my daughter gave me for Father's Day in 2013 - her version of Star Trek's Starship Enterprise and Mr. Spock.

LEGO STARSHIP U.S.S. ENTERPRISE

LEGO MR SPOCK

And finally, in July 2013, my daughter who was only 11 years old at the time made my favorite radio talk show host and author - Dennis Prager.

LEGO DENNIS PRAGER

Here is the 13 year old LEGO artist, Sara Jacobs,  with me.  Photo taken last Thursday before getting

driven to school late last week on an unusually warm winter day.

SUNDAY MENU

breakfast  cup oat meal w/prune, two poached eggs, two turkey sausage links   360 calories

lunch        Annie Chun's MISO UDON soup, spinach salad w/roma tomato       270 calories

dinner       Whole Foods Yellowfin Tuna Burger, spinach w/roma tomato

                  cashew carrot ginger bisque soup, zucchini pancake                         360 calories

TOTAL CALORIES CONSUMED  990 CALORIES

CALORIES BURNED

9AM  YMCA ELLIPTICAL MACHINE 55 minutes (including 5 min cooldown)  753 calories

Since the workout on Saturday was so enjoyable on the great equipment, I returned on Sunday to do it again.  I finished my workout, enjoyed the sauna, took a shower and returned home - feeling great!

TOTAL NET CALORIES  237 CALORIES

lunch: spinach salad w/roma tomato & Annie Chun's Miso Noodle Soup  270 calories

dinner: Whole Foods Yellowfin Tuna burger, zucchini pancake, salad w/roma tomato, cashew ginger bisque soup 360 calories

I really enjoy the 'payoff' after working out on the Chicago YMCA elliptical machine.

It is rewarding to get this screen announcing that the workout is complete with statistics.

I did increase my workout by just five minutes from the day before.

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

and finally, back to LEGO for a moment... I want you to know that the various LEGO creations that I displayed above are all cherished by me as they were made from the imagination of my creative daughter, Sara.   I think the next thing I will ask my daughter to make will be YANKEE STADIUM. How hard can it be?

YANKEE STADIUM - LEGO STYLE

MY STARBUCKS REWARDS

I have decided that Starbucks is going to be a good reliable place to get a quick low calorie, healthy, nutritious breakfast.  This past week, I have stopped at a Starbucks for breakfast on Sunday, Monday, Tuesday and Wednesday. There is some irony that I now go to Starbucks so often and I have no desire whatsoever to order coffee.

I joined the Starbucks Reward Loyalty Program.  It allows me to earn 'stars' for some 'freebies.' I downloaded the Starbucks App on my iphone.   This app allows you to enter your credit card number directly into the app and you can pay for your purchase with your phone.  The first time I tried this was on Monday morning.  I am not sure why I find this so convenient, but I do. The app will download an additional $25.00 each time my balance dips below $10.00. I guess instead of seeing countless $4 charges on my credit card statement, I will see one charge for $25 after a bunch of visits. My credit card statement will be slightly less cluttered.

One of the convenient things about using Starbucks as a reliable source of breakfast 'on the road' is that there are Starbucks stores seemingly everywhere.   The Simpsons made this point when Bart Simpsons visited Springfield Mall in an episode a few years back, as you can see in the photos below.   Bart is walking through the mall and passing Starbucks, Starbucks, Starbucks and Starbucks.... Finally, he comes to a store that is announcing their new tenant coming soon - Starbucks!   This is pretty much how it can seem when one is traversing the country visiting cities all over the midwest.   One usually does not have to travel too far to find a Starbucks.

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

LUNCH: SUBWAY DOUBLE CHICKEN SPINACH SALAD
w/TOMATO & ONION  and KEN'S FAT FREE ITALIAN DRESSING   255 CALORIES

After ordering the salad at Subway, I was asked if I wanted some croutons.   I said yes and I was handed

a package weighing 14 grams that included these 16 croutons which added up to 60 CALORIES!

I DECLINED THE OPPORTUNITY TO ADD THEM TO MY LUNCH , INSTEAD THE CROUTONS

POSED FOR A PICTURE.

Here is the 'nutrition' information on the croutons that I did not  add to my salad.

MENU

breakfast   STARBUCKS reduced fat Turkey Bacon Breakfast Sandwich                        230 calories

lunch         SUBWAY  double chicken spinach salad w/tomato & onion Ken's dressing   220 calories  

dinner        APPLEBEE'S 7 oz Sirloin Steak, cup of Tortilla Soup                                    500 calories 

total calories consumed      965 CALORIES

CALORIES BURNED

7:00AM YMCA elliptical machine 24 minutes     332 calories

five minute break

7:30AM YMCA ellpitcal machine 21 minutes      300 calories

total calories burned    632 CALORIES

TOTAL NET CALORIES     333 CALORIES

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

WHAT'S UP?

What's up?  Me.  I am in the UP.  Upper Peninsula of Michigan.  This is the part of Michigan that is directly north of Wisconsin.  Specifically, I am in Marquette, Michigan.  During winter, November thru April, Marquette averages nearly 120" of snow.  In March, Marquette averages 22" of snow.  How about this?  In April, yes, you read that correctly, Marquette averages 8" of snow.  During May, Marquette averages 1" of snow.

Upper Peninsula, Michigan
Winter in the Upper Peninsula runs from November thru April

Somehow, I got lucky.   I am here in the UP and when I woke up yesterday morning and went to the YMCA in total darkness at 7AM, it was 36 degrees.   Remarkably, back home, nearly 400 miles south, Chicago was 28 degrees, nearly 10 degrees colder than Marquette.  I apparently picked a very good week for my visit to see some customers up this way.  I guess somebody 'UP' there likes me.

Marquette, Michigan YMCA after my workout

Every time I use a different elliptical machine, there is the challenge to set it so that I can maximize the benefit.  This morning, at the YMCA, I set the machine and I found the entire workout very challenging.  Although the calories burned figure was less than my home machine, I am sure that was the beneficiary of a solid workout as the 36 minute experience was not easy.

36 minutes on the PRECOR EFX546 elliptical machine

MONDAY MENU

breakfast    STARBUCKS   cup of oatmeal w/dried blueberries                            260 calories
lunch          JIMMY JOHNS turkey tom unwich                                                      80 calories
dinner         RED LOBSTER 3 shrimp tacos, garden salad, wild rice pilaf            840 calories

TOTAL CALORIES CONSUMED 1180

CALORIES BURNED
7AM YMCA elliptical machine 36 minutes                           437 calories

MONDAY NET CALORIES  743 CALORIES

Wood-Grilled Taco

Three flour shrimp tortillas, cilantro slaw, jalapeño ranch and house-made pico de gallo. Served with wild rice pilaf.  $10.99

RED LOBSTER: 3 WOOD-GRILLED SHRIMP TACOS w/Wild Rice Pilaf  770 CALORIES.  My calories consumed might have been more than 100 less as I withheld the jalapeño ranch dressing. The next time I order these, likely today, I will skip the wild rice pilaf and reduce dinner by another 170 calories

EAT THIS, NOT THAT!

I recently purchased this 2009 edition of EAT THIS, NOT THAT! by David Zinczenko and Matt Goulding.  The premise of the book is that it lists different foods from the supermarket and restaurants.   It highlights the worst choice one can make, and offers a much better alternative.  In many cases, it's not that the alternative is particularly healthy, it's just that it is a lightyears better choice than option one.

EAT THIS, NOT THAT!  THE BEST [& WORST] FOODS IN AMERICA!

For example, I was leafing through the book and stumbled on a listing for SUBWAY.   Under the heading, THE WORST SANDWICHES IN AMERICA, I found SUBWAY FOOTLONG MEATBALL WITH CHEESE.  This sandwich has 1260 calories, 54 grams of fat, 3570 mg sodium, and 142 grams of carbohydrates.  Here's my question:  Is there a regular reader of this blog that doesn't think that this was one of my favorite sandwiches prior to December 24, 2014?  Of course, it was!  (although I found it necessary to always add chips, and sometimes three chocolate chip cookies)  The book offers an alternative at Subway: SUBWAY 6" DOUBLE ROAST BEEF.  This sandwich has 400 calories, 7 grams of fat, 1410 mg of sodium, and 47 carbohydrates. It's not that the alternative is to be considered 'Health Food' - but it is clearly a better alternative.

Another Subway sensation was found under the chapter, THE WORST FOODS FOR YOUR BLOOD SUGAR.  Here is the winner for MOST SUGAR PACKED SANDWICH.  SUBWAY FOOTLONG SWEET ONION TERIYAKI ON HONEY OAT BREAD.  This sandwich has 44 grams of sugar, 840 calories, 11 grams of fat, 2340 mg of sodium. Here's a real shocker, this too, was one of my favorites at Subway. (I always ordered this with chips, and often three chocolate chip cookies) The book again recommends an alternative: 6" OVEN ROASTED CHICKEN BREAST on 9-GRAIN.  9 grams sugar, 310 calories, 5 grams fat, 830 grams sodium.   And just to really point out how clueless I have been for a long time...8 years ago when I did lose 80 lbs, I started going to Subway as a 'healthy alternative' to the other fast food places.   Once again, Subway is indeed on my radar as a good place to catch a meal - nowadays, I am very careful about what I am ordering. I am not eating any 1000+ calorie surprises anymore.


One more example.   Under the heading, THE WORST MALL FOODS IN AMERICA, I found Panda Express.  Specifically listed as THE WORST CHINESE MEAL is the PANDA EXPRESS ORANGE CHICKEN WITH FRIED RICE.  This meal has 1025 calories, 44 grams of fat, 1640 mg sodium.  The book offers an alternative.  BROCCOLI BEEF and MIXED VEGGIES. 260 calories, 15 grams fat, 680 mg sodium.   Of course, Orange Chicken was one of my absolute favorites at Panda Express. You have to admit - I seem to have had a certain natural ability to zero in on the worst imaginable food choice at any establishment that I visited.  With some careful pre-planning, and reviewing of nutritional information on published websites, I have reversed this particular ability.



Sunday was a day of driving.  I left Chicago and drove nearly 400 miles to Marquette in the 'UP' (Upper Peninsula of Michigan)   The 'UP' is north of Wisconsin.  An oddity about the 'UP', especially the part north of Wisconsin is that it is in the EASTERN TIME ZONE.   Last night, we set the clocks forward one hour for Daylight Savings Time, and by driving up (north) to the 'UP', I had to set my clock forward another hour.  It is odd, that today, although I did not drive in an easterly direction from Chicago... my internal body clock is apparently off by two hours.

SUNDAY MENU
breakfast     STARBUCKS  spinach & feta breakfast wrap                               290 calories
lunch           JIMMY JOHN'S bootlegger club unwich w/provolone                 280 calories
dinner         APPLEBEE'S 9oz Sirloin Steak, cup of Chicken Tortilla Soup     560 calories

total consumption   1130 calories  (I am going to be a little less crazy about keeping my caloric
consumption under 1000 calories per day, every day, going forward.  Although my doctor gave his blessing for me to continue staying under 1000 calories per day, he did also say that I should increase it when I am ready.   I have no intention of increasing my caloric consumption much above 1200 for the foreseeable future.)

CALORIES BURNED
7AM  home elliptical machine before driving to Marquette, Michigan  35 minutes   555 calories

SUNDAY NET CALORIES   575 CALORIES

BREAKFAST LUNCH and DINNER

On Saturday I was still basking in the afterglow of the knowledge that I had lost another 6.8 lbs in the ninth week of my 'program.'    My program is called the 'Rabbi Hillel Diet' which is not really a program - but more of a philosophy.

My success has come from a 1000 calorie per day diet, combined with daily exercise. Over these past nine weeks, I have been training myself to enjoy portion sizes that are a mere fraction of the volume of food that I have eaten in the past.

Over these past nine weeks, I have not had a single solitary snack. I eat BREAKFAST, LUNCH & DINNER. That is it. When I complete my dinner, I announce (mostly to myself) that I am now 'fasting.'   In fact, I really do 'fast' after dinner, and I break my fast, the next morning when I sit down to eat BREAKFAST.

BREAKFAST,  LUNCH & DINNER -  I  EAT THREE MEALS EACH DAY.
I HAVE NOT HAD A SINGLE SNACK SINCE DECEMBER 23, 2014

During these nine weeks, my alcohol consumption has been limited to two nights.  In both cases, I was at a party. I did not have a chip, a cookie, a piece of cake, or even a mint at either of these parties.  I did however overindulge with SCOTCH WHISKEY.  Hey, I'm only human.  In preparation of each of these two parties, I actually ate even less during the day, so that I would have some calories 'in the bank.'   The second of these two parties was this past Thursday to celebrate Purim.  I (think I) counted 8 shots (one ounce serving) of SCOTCH WHISKEY.  Each shot was 69 calories, so I added 552 calories to my daily intake that day.  Even so, my total consumption was below 1250 calories.

For too many years, I was a regular customer of the vending machines 

in the hotels I stayed when on the road.  I could easily  consume 800+ calories

of candy and/or chips in the space of 10 minutes.

My weight loss has been systematic and regular, practically dropping in a straight line from the December 24, 2014, starting point at 309 lbs.   I am aiming to get into the neighborhood of around 200 lbs (or perhaps even less.)  I chose to be paint a picture with words to describe where I am...I am in a sailboat and I can see the shoreline in the far distance, but I have a cooperative onshore wind at my back.

From where I am now, I can see the 'shoreline'

LOSING WEIGHT IS SIMPLE, IT'S JUST NOT EASY.  The thing is, it has seemed easy for these past nine weeks.  And I promise you, I am not any hungrier during the day than I used to be when I was constantly stuffing my face with all kinds of processed garbage.   I do get hungry at mealtime - and I think that is right about the time that someone is supposed to be hungry.

So, let me once again repeat the philosophy of the 'Rabbi Hillel Diet'

"What is unhealthy for you, do not eat. That is the whole plan; the rest is commentary - go and have lunch!”

THE BASIS OF THIS WISDOM IS MORE THAN 2000 YEARS OLD...That is an amazing thing about wisdom.  Wisdom does not have an expiration date.

~ ~ ~ ~ ~ ~ ~ 


For lunch, I stopped at My Fit Foods to try another one of their prepared meals.   This is how it looks in the container.   I came home spread and spread this out on a plate, added a soup, and I had a most delicious and nutritious lunch.

MY FIT FOODS: Omega Me Crazy Salmon

Ginger glazed Scottish salmon with sugar snap peas and carrots.  340 calories

SATURDAY MENU
breakfast   Sweet Italian Turkey sausage (lean)                                                 160 calories
lunch         MyFitFoods Omega Me Crazy Salmon, Butternut Squash Soup     430 calories
dinner        Bowl of Chicken Soup for the Soul Tortilla Soup, Spinach Salad   319 calories

total calories consumed 909 CALORIES

CALORIES BURNED
elliptical machine    33 minutes     520 CALORIES

SATURDAY NET CALORIES  389 CALORIES

LUNCH:  OMEGA ME CRAZY SALMON, BUTTERNUT SQUASH SOUP  430 CALORIES

THERE'S NO WEIGH OUT OF HERE

David Gilmour was the self-titled solo album from Pink Floyd guitarist, David Gilmour.   The album was released in June 1978.   This album spawned the FM radio hit, 'There's No Way Out of Here.'

There's no way out of here.   That is precisely how I felt when I woke up and headed to the doctors office on December 24, 2014 for a 'wellness' exam.  When one is more than 100 lbs overweight, getting back into some kind of shape and normal weight can seem daunting and nearly hopeless.  It can seem like there is no way out,  no way out of here.  Sometime during that 30 minute 'wellness' exam, I summoned the desire and the conviction that I should and could change my life.  Although it is a cliche, a change in life begins with a simple decision.  If one desires it, there is a way out of there...



245.3 lbs


I weigh 245.3 lbs.
I lost 6.8 lbs this week.
I lost 63.7 lbs in 73 days. Today begins Day 74.
I have lost 8 inches on my waist. 
(I am just now beginning to wear 42" waist blue jeans) 
I am still at the beginning of a journey that never ends.
I weigh 245.3 lbs. (73 days ago I weighed 309 lbs)
I have lost 20.6% of my weight since Dec 24.
I have lost nearly 2.7% of my weight since last Saturday!
I have had an another wildly successful week losing 6.8 lbs.
I have a BMI (Body Mass Index) of 32.81 (still Class I obesity)
I had a 42.0 BMI on December 24, 59 days ago (Class III obesity)
I will 'graduate' from Class I obesity into simply 'overweight' in a few weeks (224 lbs)
I have one word to describe how I feel right now - amazing
...I know how to begin this week... 
ELLIPTICAL MACHINE


FRIDAY MENU
breakfast  cup OATMEAL w/one prune,  2 poached eggs, 2 strips turkey 'bacon'  355 calories
lunch        JIMMY JOHN'S TURKEY TOM UNWICH w/mustard                          80 calories
dinner      Butternut Squash Soup, Turkey Sausage, Spring Mix, Asparagus          302 calories

total calories consumed  737 calories

CALORIES BURNED
5PM    ELLIPTICAL MACHINE 33 minutes         515 calories

SATURDAY NET CALORIES    222 CALORIES

dinner: turkey sausage, spring mix salad, asparagus, butternut squash soup 302 calories

WEIGHT LOSS MYTH

Recently I have been saying that I had two hobbies: Losing weight and blogging about it.  A third hobby is developing, that is, listening to diet and/or weight loss podcasts.   One of these podcasts that I recently discovered is the CUT THE FAT podcast.   On the CUT THE FAT podcast,  episode 16, Aerobic Exercise on Trial - Does Aerobic Exercise Promote Weight Loss (originally released April 13, 2010)  I learned something very annoying.  It is only annoying because it appears to be true.

The thesis of the two hosts, Dr. Ray Hinish and fitness expert, Blythe Alberg is that AEROBIC EXERCISE DOES NOT SIGNIFICANTLY INCREASE WEIGHT LOSS.   This seems contrary to everything that I have heard, or read in the past.  They make the case, backed up with scientific studies that the body tries to replace the 'fat' used during steady state aerobic exercise.  Aerobic exercise can be defined as walking on a treadmill, using an elliptical machine or stair climber.

The two hosts of this podcast stress that aerobic exercise may provide other benefits, including cardio-vascular health, stress reducer or simple enjoyment.

I think back to the week when I 'walked' 80 miles on the treadmill and had the expectation of losing 10+ pounds that week and I could not understand why I 'only' lost 3.5 lbs.  In fact, if the calories 'burned' were really negating a similar amount of calories consumed in food - my results should have been far in excess of what they already are.

These two hosts did claim that aerobic exercise is important to maintaining weight.   It is my plan to continue my aerobic exercise as I do enjoy it.   Perhaps I should be more clear, I feel a great sense of satisfaction once I complete an exercise session.

In my case, it does appear that I have had some beneficial weight loss from my exercise - but the math did not add up anywhere near where is should have been if a calorie burned in exercise was truly equal to a calorie consumed.  I will certainly continue my elliptical training as I am enjoying the sense of accomplishment that I feel as I continue to improve.

I am in desperate need of meeting with the personal trainer at the YMCA who can guide me to other exercises that I should be contemplating.   Hopefully that meeting will take place sometime within the next week.

I have decided to relearn the lesson that I tried to teach myself a few weeks ago.  LESS IS MORE.
I will continue exercising each day, but I will (mostly) limit myself to once per day.  In addition, two days ago, I increased the 'resistance' on the elliptical machine, making each 30 minute segment much more difficult and challenging.  On Tuesday morning, which was the second day that I had increased resistance, I found that my 30 minute workout was (allegedly) burning more calories.  It does make sense that as the 'resistance' increases the energy needed to overcome the 'resistance' will increase as well.   As it is every week, my weigh-in this Saturday should be interesting.

TUESDAY MENU

calories consumed

breakfast     oatmeal w/prune, 1/2 salmon burger, two poached eggs                   350 calories
lunch           JIMMY JOHN'S Bootlegger Club Unwich w/Provolone                  290 calories
dinner          PANERA BREAD Soba Noodle Bowl w/Chicken                           390 calories

calories consumed     1025 calories

calories burned
6AM elliptical machine 32 minutes        475 calories

net calories consumed   550 calories

(Based on the aerobic calorie burning myth that I exposed today - I now know not to place too much faith in the net calories that I report each day with regard to weight loss - although I will continue to do so.   I guess you could say I am reporting this for entertainment only)

HAPPY BIRTHDAY SARA

Today, March 2nd, is the 13th birthday of my daughter.  Seven years ago, the first time that I dropped my weight from 300 lbs down to 220 lbs - I was a thin, fit dad.  As I have written before,  I gained all that weight back and added nine more pounds for good luck.  My daughter had no memory of me not being a big blob.  I am very happy that that is changing now.  Over the weekend, my wife, hosted a birthday party in our home for six of Sara's closest friends. The girls sat around a table and spent a couple of hours making jewelry crafts, doing whatever girls do behind closed doors in Sara's room, they had pizza and two birthday cakes and cookies. I spent part of the afternoon exercising, and of course I had none of the pizza, cake or cookies. For me, it was a very successful party - I believe the girls all had a great time as well.

Strawberry cake made by Mom.

Chocolate cake made by one of 

Sara's friends

SUNDAY MENU

calories consumed

breakfast     oatmeal w/prune, 1/2 salmon burger, two poached eggs                   350 calories
lunch           Costco turkey burger, 1 cup asparagus spears, chicken broth           290 calories
dinner         3.5 oz Salmon, cup Broccoli, pumpkin soup, spinach pancake         380 calories

total calories consumed  1020 CALORIES

calories burned
9AM elliptical machine 62 minutes        800 calories

net calories consumed    220 CALORIES

dinner:  3.5 oz Salmon filet, cup of broccoli, spinach pancake

cup of pumpkin soup    380 CALORIES

my fit FOODS

My latest 'discovery' is 'my fit FOODS'  
This is a wonderful place to pick up a prepared lunch or dinner,  ready to eat.

This establishment opened in my neighborhood nearly two years ago. Up until now I had no particular reason to visit.  Things are different now.  On Friday, my wife and I went into this store for the first time and discovered an establishment that stocks 60 different nutritious meals each with detailed nutritional information printed right on the packages.  Virtually every meal looked delicious.   All the meals are packed ready to go.   The place also has an ample amount of tables for those who want to eat right there. We have tried two meals so far, and each was both low calorie and vey tasty.  The person who assisted us at the store said that all of the meals on display are made in the kitchen right on the premises. This chain has locations in Texas, Arizona, Oklahoma, California and my home state of Illinois.  

Yesterday for lunch, my wife and I split the 'Lean Lemon Turkey.' It was much spicier that I had expected - but very tasty.  On Friday, right after my appointment with the doctor we split the 'Asian Flat Iron.'   The Asian Flat Iron tasted like a gourmet meal that one could have been served at any fine restaurant.

Lean Lemon Turkey All natural lean ground turkey seasoned with garlic, onions and citrus, served with parboiled rice and asparagus. ($8.50)

Asian Flat Iron Asian spiced flat-iron steak with broccoli strings, carrots and broccolini. ($9.50)

Now that I have discovered 'my fit FOODS' it occurs to me that their must be similar businesses throughout the country that I need to discover.   The more that I learn about the healthy food options available to me, the easier and easier it becomes to eat healthy when traveling. 

SATURDAY MENU

breakfast  cup oat meaL, prune, 2 poached eggs, two strips turkey 'bacon'           355 CALORIES

lunch         1/2 container myfitFOODS LEAN LEMON TURKEY, chicken broth 270 CALORIES

dinner        3.5 oz. salmon, spinach, ginger dressing, chicken soup, asparagus      365 CALORIES                                                                               

total calories consumed 990 CALORIES

CALORIES BURNED

6M   elliptical machine  30 minutes 425 calories

3PM elliptical machine  30 minutes 430 calories

total calories burned 855 CALORIES

NET CALORIC CONSUMPTION    135 CALORIES

LUNCH: Honestly, I don't think my photograph properly captured this very tasty lunch
(half container of 'my fit FOODS' Lean Lemon Turkey) and CHICKEN BROTH
270 CALORIES

BREAKFAST: Following my doctor's advice: adding oat meal & a prune to my diet 
(It won't be hard, the steel cut oat meal was something I'd never had before, I liked it)
355 CALORIES