UPTOWN GRILL LASALLE, ILLINOIS

On Friday I was with a particularly good customer from 10AM until 9PM.
Afterwards we had a dinner at Uptown Grill in LaSalle, Illinois.
I am so used to eating virtually every meal at Red Lobster, Applebee's, Panera and Starbucks.
Now that I have trained myself to make (relatively) healthy choices - I selected menu items which although were not listed with calories - I was confident that I was making somewhat smart (and tasty) choices.


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MONK FRUIT SWEETENER, SAY WHAT NOW?

Keto Dieters Love This Low-Carb Sugar Substitute—but Is It Worth the Hype?

BY NINA BAHADUR   JANUARY 2018

Monk fruit extract is appealing for three major reasons: It’s unbelievably sweet, won’t raise your blood sugar levels, and has little to no calories in its pure powdered form. Plus, there are no known nasty side effects, and the Food and Drug Administration categorizes monk fruit extract as “generally recognized as safe” (GRAS), even if you have diabetes.
“It’s 150 to 200 times sweeter than sugar, so you can use very little,” explains Keri Glassman M.S., R.D.N., founder of Nutritious Life. “It also contains antioxidants and is said to support the immune system, digestive tract, glands, and respiratory system.” One study even suggests monk fruit sweetener might have anti-inflammatory properties.
So How Does Monk Fruit Sweetener Compare to Sugar?
Consuming too much added sugar can ruin your teeth, cause kidney stones, increase your risk of heart disease, harm your liver, and make you gain weight. Monk fruit sweetener has not been proven to do any of these things.
Monk fruit’s sweetness comes from chemicals called mogrosides, which the body processes differently from common sugars like sucrose and fructose.
While monk fruit extract may be a healthier choice compared to sugar and many other artificial sweeteners, that doesn’t necessarily mean you should add it to all of your meals, says Cara Harbstreet, M.S. R.D. L.D., of Street Smart Nutrition. Like anything, moderation is key.
“Monk fruit sweeteners are calorie-free, but that doesn’t mean they can be used with abandon,” says Harbstreet. “From a safety standpoint, there would be no negative physical effects. However, health encompasses our emotional and mental health as well, and low-calorie or calorie-free sweeteners are often associated with dieting behaviors that can damage one’s relationship with food.”
Translation: Adding any kind of sweetener to your food might make you crave sugary things, which can cause a vicious cycle, especially if your goal is weight loss.

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GUILTY PLEASURE

guilty pleasure

Something that you shouldn't like, but like anyway.

'JACK IN THE BOX' tacos every now and then is a guilty pleasure for me.

Although I have been slipping backwards for the past few weeks in my battles with my weight, I still take pride in the fact that I have stayed away from Burger King and McDonald's since December 24, 2014.  For many people, this would hardly be an accomplishment. For me, it was life-changing. Back in the 'bad-old-days' of being 309 lbs, I used to eat at either of these two establishments approximately one dozen times per week. Breakfasts. Lunches. Dinners. Bacon Egg Cheese Bagels. Double Cheeseburgers, Quarter Pounders with cheese. Big Macs. McChickens. Whoppers. High on calories. Low on nutrition. I have not eaten any of this for more than two years. To be clear, I did enjoy this food. I even expect that if I had a Big Mac or Whopper again, I would enjoy it. That is precisely why I don't tempt myself. I no longer think about this food. And I don't want to think about it.

This week while I was in Missouri, I did eat something that I used to enjoy 45 years ago when I was a teenager living in Long Island. Jack in the Box tacos. I know that Jack in the Box tacos are not particularly healthy. However, since Jack in the Box restaurants are not nearly as ubiquitous in my normal travels, I was not concerned about developing a new bad habit. It was just a guilty pleasure this week.

Your Food Diary For:

Wednesday, March 15, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Quaker - Instant Oatmeal- Maple	800	160	10	20	1,300	60
	800	160	10	20	1,300	60
L U N C H
Jack In the Box - Taco, 4 taco	760	68	44	24	1,280	12
	760	68	44	24	1,280	12
D I N N E R
Caseys - Turkey Club Wrap	400	43	15	22	1,343	0
	400	43	15	22	1,343	0
S N A C K S
Starbucks - Reduced Fat Turkey Bacon	230	28	6	13	560	3
Powerbar - Protein Plus Bar Vanilla	210	27	5	20	130	14
	440	55	11	33	690	17
Totals	2,400	326	80	99	4,613	89
Your Daily Goal	2,044	255	68	103	2,300	76
Remaining	-356	-71	-12	4	-2,313	-13
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 114 extra calories from exercise today

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WELCOME TO INDIA

Earlier this month, my fitbit reported that I had walked the distance to Japan since I had become a 'fitbitter' on September 3, 2015.  I missed that notification when I received it on February 1st. According to fitbit, the length of Japan is 1869 miles. Late last night, my fitbit congratulated me for traversing the equivalent distance of India from North to South - 1997 miles.

This was the notification that I had received earlier this month congratulating me on walking the equivalent distance of Japan. I will admit, that I do get a kick out of these 'badges' that I earn from fitbit. I wonder 'where I am going next."  I suppose that I will find out when I get there!

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Your Food Diary For:

Wednesday, February 17, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker - Grits - Instant - Original	400	88	0	8	1,240	0
English Muffin - Thomas Original	120	25	1	4	200	1
KELLOGGS - RAISIN BRAN	380	92	2	10	420	36
Tropicana - Orange Juice 100% Juice	110	27	0	2	15	22
	1,010	232	3	24	1,875	59
L U N C H
Dark Chocolate Cranberries	240	38	14	2	0	28
Kroger - Banana Chips	320	44	14	2	0	0
HUGE SPINACH SALAD, 1 salad	500	0	0	0	0	0
	1,060	82	28	4	0	28
D I N N E R
Jason's SPICY SEAFOOD GUMBO	230	26	8	12	1,710	3
Jason's Deli - Salad Buffet..., 3 Salad	1,050	51	72	51	3,180	24
	1,280	77	80	63	4,890	27
Totals	3,350	391	111	91	6,765	114
Your Daily Goal	3,971	496	132	199	2,300	149
Remaining	621	105	21	108	-4,465	35
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 2,041 extra calories from exercise today

Your Exercise Diary for:

Wednesday, February 17, 2016

Cardiovascular	Minutes	Calories Burned
PRECOR AMT (ADAPTIVE MOTION TRAINER)	65	1,082
PRECOR AMT (ADAPTIVE MOTION TRAINER)	65	1,093
MFP iOS calorie adjustment	N/A	-134
Daily Total / Goal	131 / 30	2,041 / 590
Weekly Total / Goal	393 / 210	6,335 / 4,130

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total calories consumed 3350 calories

total calories burned (elliptical) 2175 calories

total net 1175 calories

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fitbit day 164

15736 steps  

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65 minutes AMT ELLIPTICAL, LEVEL 20, first session 1082 calories burned

65 minutes AMT ELLIPTICAL, LEVEL 20, second session 1093 calories burned

NO ISSUES WITH TRISKAIDEKAPHOBIA

I enjoyed my first day at 217 lbs since July 4th of this year.  My lowest weight during the past year was 213.9 lbs on April 25th.  My recent high over the past few months 226.9 lbs which by sheer coincidence was the actual day that I purchased my fitbit.  Perhaps I am completely wrong (as I often am) and it was not coincidence at all.  In the 79 days that I have been a 'fitbitter' I have dropped 10 pounds.  With that success so apparent, there was no way that I was going to let a sloppy, rainy, cold, snowy, and icy day thwart my daily 10 mile walk.  Before the day ended, I logged my 13th consecutive day of walking 10 miles outdoors.  (I have no issues with triskaidekaphobia!)

Once the snow stopped, the air was crystal clear and I snapped this photo from the lakefront as I approached the 9th mile of my 10 mile walk.

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I did have some morning errands to attend to, and the combination of rain/snow/sleet did not make a morning walk seem like an amazingly great idea.  I waited until late afternoon.  The precipitation had ended although it was cold outside.  Conditions when I began my walk were less than ideal - although much better than conditions in the early morning.

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Your Food Diary For:

Saturday, November 21, 2015

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
365 Organic - Water Crackers, 8 crackers	140	24	3	2	100	0
STARBUCKS - BACON & GOUDA BREAKFAST SANDWICH, 1 sandwich	350	30	18	17	820	0
Starbucks - Reduced-fat Turkey Bacon Sandwich, 0.5 sandwich	115	14	3	7	280	2
Sage - Red Delicious Apple, 2 medium apple (170g)	190	50	1	1	4	38
Add Food Quick Tools	795	118	25	27	1,204	39
L U N C H
Kashi - Cherry Dark Chocolate Chewy Granola Bar, 2 bar (35g)	240	48	4	10	130	16
Add Food Quick Tools	240	48	4	10	130	16
D I N N E R
Sage - Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
WHOLE FOODS 8497 - CHERRY VANILLA GRANOLA, 110 g (3/4 cup)	480	80	14	10	120	30
WHOLE FOODS 8738 - DRIED MANGO SLICES, 40 g (approx 6 pieces)	110	28	0	2	1	20
WHOLE FOODS 9246 - 100% RAW CACAO GOJI, 70 g (approx 2 chunks)	250	38	15	5	13	25
Add Food Quick Tools	1,030	196	30	18	137	113
S N A C K S
Dark Chocolate Covered Raisins - Whole Foods, 35 raisins	160	27	7	1	40	22
Add Food Quick Tools	160	27	7	1	40	22
Totals	2,225	389	65	56	1,511	190
Your Daily Goal	4,967	621	165	249	2,300	186
Remaining	2,742	232	99	193	789	-4
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 3,037 extra calories from exercise today

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       Your Exercise Diary for:

Saturday, November 21, 2015

Cardiovascular	Minutes	Calories Burned
Walking, 4.5 mph, very, very brisk pace	129	2,017
MFP iOS calorie adjustment	N/A	1,020
Add Exercise Quick Tools
Daily Total / Goal	130 / 30	3,037 / 590
Weekly Total / Goal	914 / 210	15,945 / 4,130

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total calories consumed 3917 calories
total calories burned (20 miles, four walks) 4289 calories
total net calories 372 calories deficit
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fitbit day 80

42114 steps

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ten mile walking streak reached 13 days

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Even whenI look at these photos... and I ask myself: What am I so happy about?  I think I know.  It is that my 10 mile walk in dark freezing temperatures is coming to a conclusion.  I learned last evening that my leather gloves are simply not effective for combatting cold if one is out and about for two hours.

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triskaidekaphobia
noun tris·kai·deka·pho·bia \ˌtris-ˌkī-ˌde-kə-ˈfō-bē-ə, ˌtris-kə-\
Definition of TRISKAIDEKAPHOBIA
:  fear of the number 13

HIGHWAY 290 HEADING SOUTH

It took some discipline to wait until this morning to step onto my scale after my 6 days 'on the road.' This morning my digital scale indicated  290.2 lbs  (and that was with my glasses on!) 
I am (metaphorically) traveling on Highway 290 and heading south!

I have lost 4.3 lbs since last Sunday (six days ago)
I have lost 19 lbs since Dec 24, 2014 (seventeen days ago)

Since I am not a complete moron, I am aware that this rate of loss,  approximately one pound per day will not continue.  There is no question that I am off to a great start.  That is, a great start to the race that never ends.

A man whose weight is 290 lbs is not usually considered thin.  In fact, the adjectives usually used are obese, morbidly obese, fat, etc.  This is of no concern to me at this time.  I look in the mirror and only see thin.   I see the future.

Last night, right after I arrived home I quickly changed into my 'walking shorts' and hopped onto my home treadmill and completed 45 minutes, @4 mph which translates to three miles.

My next trip takes me to the Kansas City area.  I leave Sunday.  I have already reserved hotels with Fitness Rooms and discovered Jason's Deli will be an option in this part of the country.   I am visiting very good customers.   I am anticipating a healthy and profitable trip.

I believe that my three poached eggs this morning will taste even better than usual.

JASON'S DELI

I searched the internet for the healthiest fast food style restaurants in America.  I found a FORBES article that listed Jason's Deli as one of the best.  I had never heard of Jason's Deli.  They have nearly 250 restaurants sprinkled among 28 states. I have now discovered that there are a half-dozen in my hometown of Chicago.   What is more important to me are the restaurants that I can visit when I am on the road.   I learned that Cincinnati had one restaurant.  After my morning appointment, instead of driving to the nearest McDonalds or Burger King as I have done for the past 7 years, I drove 10 miles to get to Jason's Deli.  This restaurant chain specializes in organic ingredients and offers many healthy sandwiches, soups and salads.   This was the healthy and delicious choice I made today.

Fire Roasted Tortilla Soup - Bowl              200 CALORIES
Asiago Pot Roast Roast Sandwich - Half  310 CALORIES
                                       TOTAL LUNCH      510 CALORIES     $11.72

Eating properly is fun when some effort is used to pick interesting places and make healthy decisions. Tomorrow, I will finish in Cincinnati and head to Indianapolis for an appointment Friday morning.  Before I live Cincinnati I will return to this Jason's Deli for lunch.  There is a Jason's Deli in that Indianapolis.   I know where I am having lunch on Friday.

Jason's Deli: Totilla Soup Bowl, Asiago Pot Roast Half Sandwich 510 CALORIES

THIS SURPRISED ME

Everything was going smoothly today in Day 10 of my new lifestyle.   Breakfast started with three poached eggs flavored with one tablespoon of bacon bits (245 calories).   Lunch took me back to Panera Bread for the turkey chili (280 calories).   Before dinner my family went shopping at Costco with my new menu requirements in mind.    We purchased big packages of Vegetables, Broccoli, and a box of 'salmon burgers.'   Each salmon burger is only 110 calories!   As my wife, Jennifer, cooked dinner, the aroma from the heated salmon burgers was amazing.    They looked tasty too!   I had asked for 1 cup of vegetables, 1 cup of broccoli and 2 salmon burgers.   This should have been a whopping 400 calorie meal.   It seemed odd to me that this looked like a lot of food.  As I started my meal, something happened that I cannot remember ever happening before in the past many years.... I chose not to have both salmon burgers.   I was completely satisfied with just one.   My delicious dinner became a 290 calorie meal.  My total intake today was only 816 calories.   I think the reason that I wasn't hungry enough to eat my complete dinner was that I am eating actual real food now.  The engine that is my body is getting high performance, high-octane fuel.  In the past, I was perpetually hungry.   I am trying to train myself to be hungry when it is a true physiological feeling.   In the past, I think I confused hunger with sugar craving.   They are not the same.  Something in me is really changing.

This would've been 400 calories if I had eaten it all

THE TELL-TALE BELT

I recently learned something from my daughter, Sara, whose 7th grade homework included studying the 1843 Edgar Allan Poe short story, "The Tell-Tale Heart." A tell-tale is an indicator that conveys the status of a situation.  In Edgar Allan Poe's story, the loud beating of the (tell-tale) heart betrayed the narrator of the story.   

I wear a 'tell-tale belt."   I might be one of the only people that can wear the same belt whether my waistline is north of 50 inches or just south of 40 inches.   When I lost weight, seven years ago, I started with my XL belt and as I lost weight, I kept on tightening it.  I eventually ran out of 'holes.'    I solved this by simply poking holes through the leather and got joy out of seeing how much additional belt I was not needing as I shed my weight.   Once my waistline got below 40 inches, I did finally buy a brand new fashionable belt.   As I started gaining weight, I had to put my new belt in storage and start using my old belt.   Slowly over a period of months, I needed more and more belt to secure my trousers.  It did finally get to the point where I was using more belt than I ever had before.   Perhaps it was this that finally triggered in my mind that it was time for a change.  I am going to enjoy wearing my "tell-tale belt" for the next few months as I shed weight.   And when I reduce my waistline to "only" 40 inches - I have a brand-new belt waiting for me!