FIRST WORKOUT IN ABOUT ONE MONTH

It was back on March 29th when I could no longer deny that there was something wrong in my groin area. Tuesday, March 29th was the last time that I had broken a sweat during a 6 mile walk through Bloomington, Illinois. During the ensuing weeks, I rested under the false impression that I had only a groin pull. Then I discovered that what was really ailing me was a hernia. Yesterday, I visited my doctor again in order to satisfy the requirements needed by the surgeon to insure that I am ready for surgery. During my discussion with my doctor, he re-itereated that I could workout as long as I wasn't lifting anything. For the first time in nearly 4 weeks, I stepped onto a treadmill and walked 4 miles in 65 minutes. Since I was given the 'OK" to do this, I felt no pain. Assuming that my surgery goes on as scheduled on Friday morning, I intend to enjoy three more days of treadmill work today, tomorrow and Thursday. After my surgery, I will even be forbidden from driving a car for one week - so I can assume that walking will also be out of the question.

This cartoon does not perfectly capture my energy level on the treadmill yesterday, but at least I was on the treadmill!

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Your Food Diary For:

Monday, April 25, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Instant Oatmeal Apples & Cinnamon	640	132	8	16	800	48
Mcintosh - Apple, 2 medium apple	160	44	0	0	0	34
	800	176	8	16	800	82
L U N C H
Cabbage Soup	100	10	0	2	79	6
Costco - Cheese Pizza Slice	700	70	28	44	1,370	7
ORGANIC BABY SPINACH	40	0	0	4	130	0
	840	80	28	50	1,579	13
D I N N E R
SPINACH SALAD	250	0	0	0	0	0
Costco - Cheese Pizza Slice, 1 Slice	700	70	28	44	1,370	7
	950	70	28	44	1,370	7
S N A C K S
Manischewitz - Matzah, 4 Matzah	400	84	0	12	0	0
Peanut Butter	300	9	25	11	237	5
	700	93	25	23	237	5
Totals	3,290	420	90	133	3,986	106
Your Daily Goal	2,250	281	75	113	2,300	84
Remaining	-1,040	-138	-14	-20	-1,685	-22
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 320 extra calories from exercise today

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65minutes, 375 calories an actual workout was accomplished yesterday for the first time in nearly one month.
After surgery Friday, I will be in 'retirement' again at least for one week or so.

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MONDAY MORNING, SURGERY IN FOUR DAYS

My agenda today is simple. I need to organize 'clearance' from my regular doctor for the surgery which is now scheduled for Friday morning. As the office was closed Friday afternoon and Saturday, I needed to wait until today to make arrangements for the EKG and blood chemistry that is prescribed before the surgeon can do his thing. So, that's what today is about.

EKG and BLOOD TEST required so I can get cleared for hernia surgery

Your Food Diary For:

Sunday, April 24, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Instant Oatmeal Apples & Cinnamon	640	132	8	16	800	48
Mcintosh - Apple, 2 medium apple	160	44	0	0	0	34
	800	176	8	16	800	82
L U N C H
New England Clam Chowder, 2 cup	360	36	20	10	1,780	2
Butterball - Bacon Style Turkey	210	3	18	12	900	0
Manischewitz - Matzah, 4 Matzah	400	84	0	12	0	0
	970	123	38	34	2,680	2
D I N N E R
Costco - Cheese Pizza, 1 SLICE	700	70	28	44	1,370	7
Macaroons - Coconut, 6 macaroons	510	51	21	3	105	36
	1,210	121	49	47	1,475	43
Totals	2,980	420	95	97	4,955	127
Your Daily Goal	1,937	242	64	97	2,300	72
Remaining	-1,043	-178	-31	0	-2,655	-55
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 7 extra calories from exercise today

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LAPAROSCOPIC HERNIA SURGERY

Apparently I was very mixed up about when my initial visit with my hernia doctor was going to be. First I thought that the appointment was on Friday April 22nd, then I thought it wasn't and then I found out that it was just as I had originally thought. Apparently hernias affect the ability to think clearly.

I did visit with my surgeon on Friday. The appointment was very short. He quickly confirmed that I had a hernia after a couple of quick coughs.  He quickly explained how the repair is done with a mesh placed over the hole in the muscles. He sent me on my way to schedule the procedure with the receptionist and that was that. The bottom line is that I will be starting my recovery on Friday Morning April 29th, at 7:00AM.

During Week 1: rest/walking
During Weeks 2-3: light activity
After Week 3: normal activity
Recurrence rate: <5%
Pain: 3-6 days

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Anyone can purchase this book at amazon.com for  $272.95. I am under the impression that my doctor will have studied from this book or others like it.  This is the description of the book on the amazon.com website:

Repair of simple and complex abdominal hernias by the laparoscopic technique is now the method of choice in many centres. Laparoscopic repair offers equivalent outcomes to open repair, with the additional benefits of greater patient satisfaction and reduced hospitalization. For some hernias, notably incisional and hiatal, the outcome appears to be superior using the minimally invasive technique.

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Your Food Diary For:

Saturday, April 23, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Instant Oatmeal Apples & Cinnamon	640	132	8	16	800	48
Mcintosh - Apple, 2 medium apple	160	44	0	0	0	34
	800	176	8	16	800	82
L U N C H
Chicken Breast - Chicken Breast Cooked	374	0	8	70	200	0
Traditional Sage Stuffing	400	43	21	7	1,133	7
Potatoes, red, flesh and skin, baked	200	44	0	5	27	3
	974	87	30	82	1,360	10
D I N N E R
Beef, cured, corned beef, brisket, cooked	500	1	38	36	1,939	0
	500	1	38	36	1,939	0
S N A C K S
Vanilla Cupcake With Frosting and Sprinkles	485	63	24	4	95	49
Sage - Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
	675	113	25	5	99	86
Totals	2,949	377	101	139	4,198	179
Your Daily Goal	2,463	308	82	124	2,300	92
Remaining	-486	-68	-18	-15	-1,897	-86
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 533 extra calories from exercise today

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PUSH COMES TO SHOVE

If or when, PUSH COMES TO SHOVE, a situation has become so bad that one is forced to do something. Currently I am trying to recover from a groin pull. I am dealing with an increasing appetite. And I am dealing with an extremely unwanted weight gain. 

Today, as always, is the first day of the rest of my life. 
Today, I rededicate myself to my goals of weight loss.
Today, I continue taking it easy and abstaining from exercise to allow my groin pull to heal.
Today, I will NOT be consuming anywhere near 3000 calories.
Today, I will have the goal of consuming something way closer to 1000 calories.
Today, PUSH HAS COME TO SHOVE.
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Regarding my 'groin pull' I hardly exerted myself at all yesterday.  In fact, I set a new personal record of inactivity.  I had my fitbit with me all day, and when the day ended it recorded that I had taken 1677 steps.  During the course of the day, I felt no pain and no discomfort - I also didn't do anything other than paperwork and binge watch netflix. My current thinking is that I will stay away from any workouts or other exertion at least until the weekend. I would like resume activity by getting outside and walking. However, that is still one week away. 

Your Food Diary For:

Sunday, April 3, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Cinnamon & Spice Instant Oatmeal	640	128	8	16	840	44
Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
	830	178	9	17	844	82
L U N C H
Peanut Butter and Jelly Sandwich	520	70	30	18	700	26
Dark Chocolate Cherry Cashew Bar	180	22	9	4	20	14
	700	92	39	22	720	40
D I N N E R
Teriyaki Salmon Steaks, 6 oz	270	3	8	47	365	5
Asparagus Fresh	52	6	0	4	16	2
Curried & Kale Walnut Salad, 1 Cup	360	36	26	6	460	0
Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
	872	95	35	58	845	45
Totals	2,402	365	83	97	2,408	167
Your Daily Goal	1,931	241	64	97	2,300	72
Remaining	-471	-124	-18	0	-108	-94
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1 extra calorie from exercise today

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   Your Exercise Diary for:

Sunday, April 3, 2016

NOT APPLICABLE - NO EXERCISE

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total calories consumed 2402 calories

total calories burned (from additional exercise) 0 calories

total net 2402 calories

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fitbit day 214

1677 steps

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I think that yesterday was the first day since I became a 'fitbitter' on September 3, 2015 that I failed to reach 5000 steps.  Since it was my purpose to take it easy this failure was actually a success (of sorts)   It will be become increasingly difficult to stay inactive as the pain and discomfort complete disappear. I am making a great effort to allow some time for my muscles to strengthen and heal. I expect to increase my activity after one solid week of this downtime. 

....
MONDAY MORNING, APRIL 4, 2016, THE DAY THAT PUSH CAME TO SHOVE... I STEPPED ON THE SCALE AND THE IMAGINARY NEEDLE ON MY DIGITAL SCALE STOPPED AT 236.9 LBS.

I am not making excuses (any more).

Nevertheless, before I take myself behind a back alley and beat myself up, a bit of perspective is called for.  One year ago, April 4, 2015, I did weigh 229.6 lbs.  So, one way of looking at this, would be that I have 'only' gained 7 lbs in the last year. Hey, I am just looking for a silver lining, something positive to grab hold of... 

WHAT'S THE PLAN?

I need to heal. I need a plan. I really, really took it easy today. My total 'steps' were just a touch over 5000. In the past few weeks I have been averaging closer to 25,000 steps per day. I almost went the entire day without feeling any pain. I also did not exert myself in any meaningful way. I know that my groin muscles are still tender and I am hoping that they will heal quickly. My lack of exercise has been reflected into a loss of appetite. I need to exercise. It is really annoying that I cannot even walk (fast) which is my most favorite way of burning calories. Today, Friday, I have just one appointment, then I am driving back to Chicago. I think I will still need to take it easy for a few more days. I am being very timid about exerting myself as I do not want to have a setback.  If I can force myself to stay inactive for a week or so, I am betting  that I will recover more quickly.

That's the plan.

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Your Food Diary For:

Thursday, March 31, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Scrambled Eggs w/two Sausages breakfast	450	0	0	0	0	0
Quaker Cinnamon Spice Instant Oatmeal	640	128	8	16	840	44
Red Delicious Apple, 1 medium apple	95	25	0	1	2	19
	1,185	153	8	17	842	63
L U N C H
Jason's Deli - Amy's Turkey-o, 1 sandwich	480	56	17	29	1,380	11
Jason's Deli - SPICY SEAFOOD GUMBO	230	26	8	12	1,710	3
Jason's Deli - Flatbread Cracker, 4 cracker	200	24	8	8	380	4
	910	106	33	49	3,470	18
D I N N E R
HYVEE - HUGE SPINACH SALAD	750	0	0	0	0	0
Sage - Red Delicious Apple, 1 medium apple	95	25	0	1	2	19
	845	25	0	1	2	19
S N A C K S
Yoplait - Original Stawberry, 6 oz	150	25	1	6	95	18
	150	25	1	6	95	18
Totals	3,090	309	43	72	4,409	118
Your Daily Goal	1,978	247	66	99	2,300	74
Remaining	-1,112	-62	23	27	-2,108	-43
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 48 extra calories from exercise today

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DAY OFF FROM EXERCISE
RECOVERING FROM GROIN PULL

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total calories consumed 3090 calories

total calories burned from additional exercise - 0 calories

total net 3090 calories

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fitbit day 211

5103 steps

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TAKING IT EASY

Yesterday, I started my day with the incorrect conclusion that my groin pull had more or less cleared up. I was with a customer in the morning, and all of a sudden the pain returned, a pain which I had previously only felt during workouts. My customer, was kind enough to offer me ibuprofen which I had forgotten to take with me. Whether the ibuprofen helped chemically or as a placebo - the pain dissipated during the drive to my second appointment. I went to sleep very early last night just to get complete rest. I have been applying a cold ice pack to my inner thigh with the thought that this might speed up recovery time. I am sure I will take it easy today and likely on Friday too. Then I will gingerly see if I am ready to consider increasing my activity over the weekend.

I think this 'emoji' captures perfectly how I felt when the pain cranked up during my first appointment yesterday.

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Your Food Diary For:

Wednesday, March 30, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker - Cinnamon & Spice Instant Oatmeal	640	128	8	16	840	44
Hotel - Scrambled Eggs w/two Sausages	450	0	0	0	0	0
	1,090	128	8	16	840	44
L U N C H
Subway - Turkey Breast & Black Forest              Ham	560	92	8	36	1,460	16
Subway - Chicken Soup, 1 small bowl	100	12	1	10	720	1
Nature Valley - Crunchy Oats & Honey, 2 bars	190	29	6	4	160	12
	850	133	15	50	2,340	29
D I N N E R
HYVEE - HUGE SPINACH SALAD	750	0	0	0	0	0
WHOLE FOODS - YOGURT PRETZELS	380	56	0	4	360	38
Sage - Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
	1,320	106	1	5	364	76
Totals	3,260	367	24	71	3,544	149
Your Daily Goal	2,070	259	69	104	2,300	77
Remaining	-1,190	-108	45	33	-1,243	-71
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 140 extra calories from exercise today

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DAY OFF FROM EXERCISE
RECOVERING FROM GROIN PULL

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total calories consumed 3260 calories

total calories burned from additional exercise - 0 calories

total net 3260 calories

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fitbit day 210

5491 steps


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GROIN PULL?

I think I may have a groin pull. I started to feel some discomfort while on the elliptical machine on Saturday night.  I put a cold pack on the area, and took some ibuprofen to reduce any swelling of the muscles. I thought I could work through this problem and I exercised on the elliptical machine again on Sunday and Monday. Each time, during my workout, the pain returned. Each time I followed my session with a cold pack and ibuprofen. Finally, yesterday, I decided to take a brisk walk. After about two miles, again the pain returned and although I finished a six mile walk out and about in Bloomington, Illinois, I definitely struggled for the last mile or so. My speed was greatly reduced and when I returned to my hotel room I used ice and ibuprofen to reduce the discomfort.

It appears that I will not be able to 'will' myself to health. I am going to need to consider staying away from the elliptical machine and fast walking for at least a day or so. I copied the 'home treatment' instructions from WebMd. My area of discomfort has not been nearly as big as the area of redness in the illustration below.  Again, this morning, Wednesday, I am not experiencing any pain anywhere...but still I think I must force myself to skip the workout today (at least).

What Does a Groin Pull Feel Like?

Here are some symptoms of a groin pull:

• Pain and tenderness in the groin and the inside of the thigh
• Pain when you bring your legs together
• Pain when you raise your knee
• A popping or snapping feeling during the injury, followed by severe pain.

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Groin pulls are often divided into three degrees of severity:

• 1st degree: Mild pain, but little loss of strength or movement
• 2nd degree: Moderate pain, mild to moderate strength loss and some tissue damage
• 3rd degree: Severe pain, severe loss of strength and function due to a complete tear of the muscle

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What's the Treatment for a Groin Pull?

Happily, a groin pull will usually heal on its own. You just need to give it some time and rest. To speed the healing, you can:

• Ice the inside of your thigh to reduce pain and swelling. Experts recommend doing it for 20 to 30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
• Compress your thigh using an elastic bandage or tape.
• Take anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen and naproxen, will help with pain and swelling. But studies show their effects are controversial especially if taken long-term. Additionally, these drugs can have side effects; they should be used only occasionally unless your doctor specifically says otherwise.
• To assist tissue healing, your medical provider will guide you in active stretching and strengthening exercises. Depending on grade of injury, this can start immediately or may require several days of rest. Pain is used as a guide. Too aggressive and further damage may occur.

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Your Food Diary For:

Tuesday, March 29, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Hotel - Scrambled Eggs w/two Sausages	600	0	0	0	0	0
Quaker - Cinnamon & Spice Instant Oatmeal	480	96	6	12	630	33
Sage - Red Delicious Apple, 1 medium apple	95	25	0	1	2	19
	1,175	121	6	13	632	52
L U N C H
HYVEE - HUGE SPINACH SALAD	1,000	0	0	0	0	0
Chewy Oat & Honey Granola Bar, 2 Bar	200	36	5	2	110	14
	1,200	36	5	2	110	14
D I N N E R
Jason's Deli - ASIAGO POT ROAST SANDWICH	620	50	20	56	1,200	4
Jason's Deli - SPICY SEAFOOD GUMBO	230	26	8	12	1,710	3
Sage - Red Delicious Apple, 3 medium apple	285	75	1	2	5	57
	1,135	151	29	70	2,915	64
S N A C K S
coconut beach - coconut chips	440	40	32	4	440	32
	440	40	32	4	440	32
Totals	3,950	348	72	88	4,097	162
Your Daily Goal	2,837	354	94	142	2,300	106
Remaining	-1,113	5	21	54	-1,797	-55
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 907 extra calories from exercise today

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       Your Exercise Diary for:

Tuesday, March 29, 2016

Cardiovascular	Minutes	Calories Burned
Walking	89	1,039
MFP iOS calorie adjustment	N/A	-132
Daily Total / Goal	90 / 30	907 / 590
Weekly Total / Goal	181 / 210	2,408 / 4,130

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total calories consumed 3950 calories

total calories burned 1039 calories

total net 2011 calories

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fitbit day 209
12866 steps

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