MONDAY JANUARY 27

PEANUT BUTTER & JELLY SANDWICH OVERDOSE

Since I need to eat 'soft' foods as my gums recover from surgery last Friday - I have been put 'off my game' regarding the types of foods that I am eating. I know that I can eat a peanut butter and jelly sandwich and yesterday as I was driving 120 miles from home and staying in a hotel overnight - I am sure that I overdosed on bread and on peanut butter.  Although, I did get myself to a local YMCA for a 90+ minute workout on an elliptical machine - the calories burned on this machine annoyingly showed half the number that my home elliptical shows after a similar workout.  I know that this does not mean that I burned half the calories that I usually do - it does mean that my home elliptical machine might be overly optimstic.  I did not feel good about what I ate today, I feel great remorse for eating way too much bread and way too much peanut butter. Only one thing to do about it - eat better today.

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Your Food Diary For:

Wednesday, January 13, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Whole Foods - Organic Whole Wheat Bread, 2 slice	200	38	4	10	420	4
365 Everyday Value - Peanut Butter, 2 tbsp	200	6	16	8	90	2
365 Organic - Black Cherry Fruit Spread, 30 g	70	18	0	0	0	16
Walgreens - Nutritional Shake, 1 Bottle	250	40	6	9	190	22
Whole Foods - Oatmeal, 1 cup	300	54	5	10	180	2
	1,020	156	31	37	880	46
L U N C H
Roundy's - Peanut Butter- Creamy, 6 tbsp	540	24	45	21	420	9
Aunt Millie's Bakehouse - English Muffin Toasting Bread - cinnamon sugar, 12 slice	1,080	180	24	24	1,320	48
	1,620	204	69	45	1,740	57
D I N N E R
Hostess - Classic Wheat Bread, 7 Slices	490	95	5	18	1,015	18
Roundy's - Peanut Butter- Creamy, 4 tbsp	360	16	30	14	280	6
Smucker's Sugar-Free - Grape Jelly, 5 Tbsp (17g)	50	25	0	0	0	0
	900	136	35	32	1,295	24
S N A C K S
Add Food Quick Tools
Totals	3,540	496	135	114	3,915	127
Your Daily Goal	2,839	355	94	142	2,300	106
Remaining	-701	-140	-41	28	-1,615	-20
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 909 extra calories from exercise today

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       Your Exercise Diary for:

Wednesday, January 13, 2016

Cardiovascular	Minutes	Calories Burned
ELLIPTICAL (manual) 16	98	1,048
MFP iOS calorie adjustment	N/A	-139
Daily Total / Goal	99 / 30	909 / 590
Weekly Total / Goal	285 / 210	4,778 / 4,130

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total calories consumed 3540 calories

total calories burned (92 min elliptical) 1048 calories

total net 2492 calories

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fitbit day 132

13755 steps

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GENIUS BAR

Among the many reasons that I like Apple products, is that I really like the convenience of their 'Genius Bar.'   When something about an Apple product goes bad, either a walk-in appointment or an appointment made in advance at the Genius Bar will often get the problem resolved.

If one is lucky, the problem will be resolved without reaching into your wallet.  Today, in the middle of my 10 mile walk, a problem that I have been having with my charging cord, and or rate of battery charging was no longer something I could ignore.  My phone kept on turning off.  It would not charge properly.  I was using a brand-new Apple authorized 'lightning accessory cable' and a Limefuel portable battery which I knew was not the cause of the problem.  So, my ten mile walk had a two hour delay short of completing the 6th mile.  No worries, I ended my 'walk' at 5.5 miles and once my issue at the Lincoln Park Apple Store was resolved I walked an additional 4.5 miles so that my goal of 10 miles was reached.  One convenient thing about living in Chicago is that I am with a short walk of two Apple stores, and thus two Genius Bars. Over the past few years, I have taken advantage of this proximity to the Genius Bar many times.

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~ ~ ~ ~ ~ ~ ~ ~ ~ 

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For dinner, a coupon at Panera Bread was cashed in.  The nearest Panera Bread is about .75 mile from our home.... A roundtrip would have been 1.5 miles.  I preferred to log a two mile walk so I padded the roundtrip walk by taking a route that was less than ideal for someone who might have been in a hurry.

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Your Food Diary For:

Wednesday, December 2, 2015

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
John McCann Steel Cut - Oat Meal, 1 cup	600	108	0	16	0	0
Seedlander Crispbreads, 3 piece	300	36	12	12	390	6
Quaker Oats - Chewy Chocolate Chip Granola Bar	100	17	4	1	75	5
	1,000	161	16	29	465	11
L U N C H
SOYBEANS (ROASTED, SALTED), 140 g	225	15	13	20	550	5
Dark Chocolate Chips - 60 grams	210	27	14	3	0	21
NATURAL WASABI GREEN PEAS	240	38	6	8	480	4
Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
	865	130	33	32	1,034	68
D I N N E R
Panera Bread - Soba Noodle Bowl Chicken	390	47	9	31	1,340	4
	390	47	9	31	1,340	4
S N A C K S
Quakers - Rice Cake Lightly 14 Cake (9g)	490	98	0	14	210	0
Quaker Chocolate Granola Bar  3 bar (24g)	300	51	12	3	225	15
	790	149	12	17	435	15
Totals	3,045	487	69	109	3,274	98
Your Daily Goal	4,669	583	155	234	2,300	175
Remaining	1,624	95	85	125	-973	77
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 2,739 extra calories from exercise today

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       Your Exercise Diary for:

Wednesday, December 2, 2015

Cardiovascular	Minutes	Calories Burned
Walking, 5.0 mph	65	1,276
Walking, 5.0 mph	56	948
Walking, 5.0 mph	23	468
MFP iOS calorie adjustment	N/A	47
Daily Total / Goal	145 / 30	2,739 / 590
Weekly Total / Goal	401 / 210	7,588 / 4,130

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total calories consumed 3045 calories

total calories burned (walk: 5.5 miles, 4.5 miles, 2 miles) 2692 calories

total net calories 353 calories

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fitbit day 91

27729 steps

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minimum ten mile per day walking streak reached 24 days.

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The 'Map My Walk' application that I use to 'map my walks' sent a recap for the month of November.  I logged 43 separate sessions (some could have been as short as only one mile) and walked just under 400 miles in just over 85 hours.

some math.

The month of November had 720 hours (24hours x 30days)

I spent 85 hours logging 'walks' at mostly 4.5 mph.

That is 11.8% of the time in the entire 720 hours of November.

I do not know what exactly this means - surely it means something.

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AN AMAZINGLY STUPID WAY TO SPEND $1.50

Yesterday, March 18, was the 85th day since I made a snap decision to reverse the direction of my life with regards to my overall health.  Eighty-five days have passed and I have managed to avoid any sweet treats.  I have committed to eating breakfast, lunch and dinner...and that's it.  I have not had a snack in nearly 3 months. A couple of things continue to amaze me about this - and that is, that I am not craving anything in this arena.  I do not plan to go through the rest of my life completely avoiding chocolate.  I do not plan to go through the rest of my life never having a snack. Nevertheless, for the past 85 days, I have not even snacked on a healthy fruit, vegetable or nut.  I was a guy, who is embarrassed to admit that I might have had 5 or 6 different high calories snacks in any given day prior to December 24.  And I don't know, maybe I had more - I am sure that I did not have too many less.

A quick snack that costs just $1.50 - the cost to your health is exorbitant.

'nutritional' information for the 'Little Debbie' CRUNCH DONUTS

'nutritional' information for the 'Little Debbie'  NUTTY BARS

Although I have not had any cravings for all the cakes, cookies, and chocolate bars that I was eating seemingly 24 hours per day, I do occasionally pick up one of these snacks to examine their 'nutritional information.'  (Nutritional information for a chocolate bar is an oxymoron if there ever was one.)

Yesterday, while shopping I passed a display of 'Little Debbie' brand snacks.  Each of the two 'treats' was priced at just 75 cents each.   The two snacks together would set you back just $1.50. That would be a very expensive $1.50 with regard to all those empty calories.

NUTTY BARS                  460 CALORIES      CARBS 49 GRAMS      SUGARS 30 GRAMS 

CRUNCH DONUTS         380 CALORIES      CARBS 55 GRAMS      SUGARS 30 GRAMS

TOTAL BOTH ITEMS   840 CALORIES     CARBS 104 GRAMS   SUGARS 60 GRAMS

840 CALORIES!   THIS IS VERY CLOSE TO THE TOTAL THAT I HAVE BEEN CONSUMING EACH DAY FOR THE PAST 85 DAYS!  In fact, yesterday, I had breakfast lunch and dinner and consumed only 860 calories.

As you can see, this is an amazingly stupid way to spend $1.50,  and yet I used to do it all the time.  I can not change history, but I can chart the course of my future.

The mystery is NOT how I became 309 lbs - the mystery is how I didn't become 400 lbs.

I am a lucky man.  I am lucky that I stopped eating like this before it was too late.

I will take the advice of both of my brothers.  They are both fit, thin, and healthy.  They both will have a chocolate or sweet treat from time to time.  But they make it count. They eat the finest chocolates and gourmet desserts.  I do not think either one of my brothers has eaten a snack like a 'Little Debbie' in at least a decade, most likely even longer.

WEDNESDAY MENU

breakfast  SUBWAY SUNRISE MELT (turkey, ham, bacon & egg wrap)    240 calories

lunch        PANERA  cup turkey chili, 1/2 smoked turkey breast sandwich   410 calories

dinner       SUBWAY double chicken spinach salad w/tomato & onion         220 calories

total calories consumed   860 calories

CALORIES BURNED

630AM  SUPER 8 ELLIPTICAL MACHINE  40 minutes     553 calories

Wednesday Net Calories    307 calories

PANERA BREAD 1/2 SANDWICH & SALAD

 CUP TURKEY CHILI & 1/2 SMOKED TURKEY BREAST SANDWICH

410 CALORIES

CHILLY OUTSIDE - CHILI INSIDE

After finishing up with my customer around 1:30PM today I got into my car and used my GARMIN GPS to locate the nearest Panera Bread restaurant.  Last evening, while checking nutritional information posted by virtually every chain restaurant - I 'discovered' a 'Natural Turkey Chili with Beans' that looked tasty.   The caloric content really grabbed my attention.   Honestly, I couldn't believe that a bowl 1.5 Cups (402g) was only 280 Calories.   In the past I would have left my appointment and scooted over to Burger King or McDonalds (it is hard to drive more than 1/2 mile in parts of America and not find one of those restaurants)   Today, I navigated to the Panera Bread restaurant and enjoyed what seemed like the most delicious meal I can ever remember.  It is helpful to be truly hungry before sitting down to a meal.   I feel like I just landed on an exotic planet and I am discovering all its strange and new delicacies.    Sure, I know that this all sounds somewhat ridiculous - for the past many years I have been a victim of my laziness and stupidity.   I am experiencing my own personal Exodus out of a self-imposed slavery.  I am free.   Tomorrow I will weigh myself with my clothes on - as I was weighed in the doctors office.  I am curious to learn how much weight I have lost in this first week.   Happy New Year!

PANERA BREAD TURKEY CHILI WITH BEANS 280 CALORIES