THANKSGIVING

Good Morning, Today is Thanksgiving. Happy Thanksgiving to all.

Perhaps many of you will be eating a traditional Turkey today.  Whether or not you do, you might consider starting your day will a bowl of ice cream.  I know that I am 'smart enough' to believe the veracity of this news story which I have duplicated below.

This story is from 'The Telegraph' in the UK.
www.telegraph.co.uk

Ice cream for breakfast makes you smarter, Japanese scientist claims

Smart choice: Could ice cream have been the key to Boris Johnson's success while campaigning for Vote Leave?

By Julian Ryalll, Tokyo and James Rothwell

23 NOVEMBER 2016 • 2:52PM

In a discovery that will give nutritionists the shivers, a Japanese scientist has discovered that consuming ice cream for breakfast improves a person's alertness and mental performance.

Yoshihiko Koga, a professor at Tokyo's Kyorin University, has carried out a series of clinical trials in which test subjects were required to eat ice cream immediately after waking up. 

They were then put through a series of mental exercises on a computer.

Compared to a group that had not eaten ice cream, Prof Koga's subjects exhibited faster reaction times and better information-processing capabilities, the Excite News web site reported.

Monitoring of the subjects' brain activity revealed an increase in high-frequency alpha waves, which are linked to elevated levels of alertness and reduced mental irritation.

To examine the possibility that the test subjects' reactions were simply the result of the brain being shocked into higher levels of alertness by the low temperature of the ice cream, Prof Koga repeated the experiment with cold water instead of ice cream.

Test subjects who drank cold water did display a degree of increased alertness and mental capacity, although the levels were markedly lower than among subjects who started the day with ice cream. 

Prof Koga is a specialist in psychophysiology, with his studies including looking into links between certain types of food and reduced stress. 

Another area of study is the connection between different foods and their impact on the ageing process.

Prof Koga is continuing his research and has yet to determine a firm connection between the mental boost delivered by ice cream and a specific ingredient, while another explanation may lie in the sense that ice cream is a treat that triggers positive emotions and added energy.

British nutritionists have reacted with some skepticism to Dr Koga's findings.

"A possible explanation [for increased alertness[... is the simple presence of consuming breakfast vs. not consuming breakfast," said Katie Barfoot, a Nutritional Psychology Doctoral Researcher at Reading University. 

Dimitri Panciera, the world record holder for most ice cream scoops balanced on a cone CREDIT:  RICHARD BRADBURY

"Our brain needs glucose to function, and a high glucose meal will aid mental capacity considerably compared to a fasted brain.

"This, however, does not condone eating dessert for breakfast. A study which explores the interaction between consumption of low and high GI foods, whilst including a fasted group, would establish a better understanding of this increased mental capacity."

There has already been some scientific research into why ice cream may have a positive mental effect on those who eat it.

In 2005, neuroscientists at the Institute of Psychiatry in London scanned the brains of test subjects as they ate vanilla ice cream and saw immediate results. 

The study found that eating ice cream activated the same "pleasure spots" of the brain that are lit up by winning money, or listening to a favourite piece of music.

"This is the first time that we've been able to show that ice cream makes you happy," Unilever spokesman Don Darling said at the time.

"Just one spoonful lights up the happy zones of the brain in clinical trials."

It's not the first time a study has suggested a high-calorie "dessert" could be better eaten in the morning, either - a 2012 study found that eating chocolate cake for breakfast could help you lose weight. 

This news story ends with an even more preposterous assumption - that eating chocolate cake for breakfast could help you lose weight?  Here's what I want to know.  Where is this universe where this is true?  I think I might like to live there.

* * * * * * * * * *

Yesterday was a day where I needed to finish up my root canal on one of my teeth. I walked to the dentists office, and afterwards continued walking so that when my urban hike was concluded, I had logged 16 miles. 

.

Your Food Diary For:

Wednesday, November 23, 2016

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Essential Everyday - Butter Flavored Grits	600	126	6	12	2,040	6
Dunkin Donuts Bavarian Creme 1 donut	270	31	15	4	350	9
	870	157	21	16	2,390	15
L U N C H
Kikka - Salmon and Avocado Roll, 8 pieces	350	66	5	11	1,270	24
	350	66	5	11	1,270	24
D I N N E R
Homemade - Bean and Cheese Burrito	700	95	28	36	0	0
	700	95	28	36	0	0
S N A C K S
ENERGY CHOCOLATE ALMOND CHIP	330	48	18	9	30	36
SEMI-SWEET CHOCOLATE CHIPS	200	29	11	3	0	23
Little Debbie - Banana Twins, 5 cakes	650	103	25	5	350	63
	1,180	180	54	17	380	122
Totals	3,100	498	108	80	4,040	161
Your Daily Goal	5,889	736	196	295	2,300	220
Remaining	2,789	238	88	215	-1,740	59
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 3,959 extra calories from exercise today

If every day were like today...   You'd weigh 186.2 lbs in 5 weeks.

       Your Exercise Diary for:

Wednesday, November 23, 2016

Cardiovascular	Minutes	Calories Burned
16 MILE DAYTIME URBAN HIKE	222	2,971
6 MILE NIGHTTIME URBAN HIKE	84	1,119
Add Exercise Quick Tools
Daily Total / Goal	306 / 30	4,090 / 590
Weekly Total / Goal	747 / 210	9,324 / 4,130

MARC MEETS MISS KENTUCKY

Very often I title my daily blog with the name of the park or trail that I hiked the day before. I did find a new trail yesterday. I arrived at the Raven Run Nature Sanctuary only 90 minutes prior to closing time - but still had enough time (and sunlight) to squeeze in a six mile hike. So why did I get to the park so late? Turns out, I was with a terrific customer in Lexington, Kentucky.  I was visiting the Stitch Niche practically all afternoon, and the button order that was placed deserved all that time. During the course of the afternoon, I learned that the niece of my customer was the current Miss Kentucky. Now I admit that I thought that was kinda cool. It wasn't long after that, that Laura Jones, aka Miss Kentucky paid a visit to the store. We discussed diet and exercise. This remarkable young woman has battled a very different eating disorder than the one that I battle each day.  She has conquered her problem with bulimia and has made it her platform as Miss Kentucky.  Her difficulties with bulimia are long in the past. Laura said that she eats more than ever, and is in the best shape of her life.  She even recommended a low calorie, high protein ice cream product from Ben & Jerry's that I am sure to be trying soon - Halo Top. I showed her photos of myself when I was 309 pounds. I do not eat more than ever, although I eat better than ever, and like this young woman, I am also in the best shape of my life - and that's not typically so easy to do at the age of 59 - but it is true. I will be rooting for this young woman as she competes in the Miss America Pageant taking place in Atlantic City and being broadcast by ABC-TV on September 11, 2016.  If you want to support her, you can vote for her at missamerica.votenow.tv   Just like elections in Chicago - you can vote early and often (once per day) and in this case, it is encouraged and legal.

Me and Laura Jones, Miss Kentucky 2016 at Stitch Niche in Lexington

After my visit with Stitch Niche was completed, I quickly grabbed a late lunch at Jimmy John's and drove about 30 minutes to the RAVEN RUN NATURE SANCTUARY where I had 90 minutes before the front gate was locked - enough time to squeeze in a six mile hike.

.

.

Your Food Diary For:

Tuesday, August 23, 2016

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Kroger - Grits, 3 cup	300	63	3	6	1,020	3
Golden Grahams - Golden Grahams, 1.25 cup	200	45	2	3	401	17
Hotel - Scrambled Eggs w/two Sausages, 1 breakfast	300	0	0	0	0	0
	800	108	5	9	1,421	20
L U N C H
JIMMY JOHN's - #14 Bootlegger Club Unwich (no mayo) Mustard & Provolone, 1 one eight inch unwich	280	4	13	36	1,335	0
Nature Valley - Oats 'n Honey, Crunchy Granola Bar	190	29	7	3	180	11
	470	33	20	39	1,515	11
D I N N E R
Bridgeford - Honey Chipotle Beef Jerky	540	42	6	60	2,760	36
Bai - Molokai Coconut Drink, 32 fl. oz. 237 ml	20	36	0	0	140	4
	560	78	6	60	2,900	40
S N A C K S
General Mills - Cheerios	280	56	4	0	380	4
	280	56	4	0	380	4
Totals	2,110	275	35	108	6,216	75
Your Daily Goal	2,905	363	97	146	2,300	109
Remaining	795	88	62	38	-3,916	34
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 975 extra calories from exercise today

If every day were like today...   You'd weigh 196.4 lbs in 5 weeks     

       Your Exercise Diary for:

Tuesday, August 23, 2016

Cardiovascular	Minutes	Calories Burned
SIX MILE HIKE	91	1,016
Daily Total / Goal	91 / 30	1,016 / 590
Weekly Total / Goal	258 / 210	2,551 / 4,130

PEI WEI ASIAN DINER

Last evening I had a dinner at Pei Wei Asian Diner.  In the past I have eaten there many times, although not recently.   As a creature of habit, when I was a regular customer, I ordered the very same thing each time: PAD THAI w/STEAK.    Up until the time that I started crafting this blog entry - I had no idea that the total calories in that meal was 1570 CALORIES!.   I certainly had no idea that the sugar content was 65g.

Last evening this creature of habit - found a new habit.   I ordered a different meal.  I ordered an ASIAN CHOPPED CHICKEN SALAD and TWO (2) SPRING ROLLS.   Even after adding the calories in the salad and the two (2) spring rolls - the total calories were only 690.   Even after the sugar contents together - the total sugars were only 6g.

The 2014 version of me always ordered the 1570 CALORIE MEAL

The 2015 version of me last evening ordered a 690 CALORIE ALTERNATIVE MEAL.

(and I had to order two different menu items to get to that level of calories!)

It is the NEW decisions like these that lead to weight-loss and/or successful maintenance.

CONCLUSION: RESTAURANTS ARE NOT BAD.  BAD CHOICES ARE BAD.

                    PAD THAI w/STEAK   ASIAN CHOPPED CHICKEN  QTY 2 SPRING ROLLS
CALORIES               1570                                            470                                         240                            
FAT                              41g                                             16g                                        10g
CHOLESTEROL      220g                                              15g                                         0g
SODIUM                 6500mg                                       540mg                                    600g
CARBS                     207g                                                37g                                       26g
FIBER                        15g                                                 6g                                          2g
SUGARS                    65g                                                 6g                                         0g                                        
PROTEIN                   71g                                               46g                                         6g

When I realized how much sugar was in 1 (one) order of Pad Thai - I wondered how much sugar was in an entire pint of BEN & JERRY'S CHERRY GARCIA ICE CREAM.   This is another product that I cheerfully ate in the 'old days.'   Although the packaging indicates that a one pint container contained four (4) servings - I always found that ridiculous.  With my old lifestyle - a one pint container was good for exactly ONE SERVING!

BEN & JERRY'S CHERRY GARCIA ICE CREAM - NUTRITIONAL FACTS

Each of the alleged serving sizes in Ben & Jerry's Cherry Garcia has 23g of sugar.  For someone like me, who always would eat a whole pint at one sitting - I would have consumed 92 grams of sugar.

OK, when one is eating sweet ice cream I guess one would expect that it might be packed with sugar.

When one goes to a restaurant and orders Pad Thai - they might not quite realize that the sugar they are consuming in that one meal is quite as high as it is.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~  

 Sunday MENU

breakfast   TWO APPLES, KIND BAR (almond & coconut)            350 calories
lunch         SEAWEED RICE CHIPS,  Granola, Medjool dates         1275 calories
dinner       PEI WEI ASIAN Chopped Chicken Salad, two spring rolls  710 calories
SNACK    LEMON SNACKAROONS                                                    800 calories

total calories consumed 3135 calories

calories burned

HOME STAR TRAC ELLIPTICAL 35 minutes, level 20                     833 calories
five minute break
HOME STAR TRAC ELLIPTICAL 35 minutes, level 20                     911 calories

CALORIES BURNED 1744 CALORIES

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~  

Saturday net calories 1391 calories

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 


this came from the Pei Wei website...

Fresh Dishes. Fresh Sizes. Fresh Prices. It’s a best of all kinds of worlds kind of thing.

You see, combining the BOLDEST FLAVORS and the freshest ingredients is what we do—and love. It’s why each dish is HANDCRAFTED fresh and fast to fit into your busy life. And why you’ll never see microwaves or heat lamps at Pei Wei—ever, ever, ever. It also means you can CUSTOMIZE YOUR MEAL in endless ways. So steam it, spice it, pretty much anything it. Simply ask and you shall receive. Because it’s your world. We just wok in it.

AT PEI WEI, IT’S WEI BETTER

FINAL COMMENT FROM ME:  This is a good restaurant with fresh tasty food - but it pays to know something about the calorie content before you order - that is, if you care about that kind of thing....

WHOLE FOODS - PORTION CONTORTIONS

Watching your calories?   Lots of people are.  I am.  Did you know that EVERYTHING is low calorie?  (that is, if you make the portion small enough)  Did you know that EVERYTHING is high calorie? (that is, if you make the portion large enough)

Here is a riddle that always trips up people...once.   WHAT WEIGHS MORE, A THOUSAND POUNDS OF BOWLING BALLS or A THOUSAND POUNDS OF FEATHERS?   Here is a similar question:  What has more calorie, 500 calories of CHOCOLATE CHIP COOKIES or 500 calories of celery?

Have you ever gone to the supermarket and purchased a PINT of Ben and Jerry's Rocky Road Ice Cream or some similar product.  Have you noticed how many portions (servings) the manufacturer claims are within this container.  I don't know about you, but I have always considered one pint of ice cream to be ONE SERVING.  Of course, this is the type of thinking that quickly helps a person expand his/her waistline to 50 inches (and beyond) and causes the scale to tip past 300 pounds as it did for me.

Similarly, just because a type of food is healthy DOES NOT MAKE IT LOW CALORIE.   For example, nuts are a healthy snack food.   How many almonds can you eat at one sitting?   I am sure that I could eat scores and scores of them - and that is the problem.  Just because a food is healthy, does not make it a low calorie option if you overdo the portion.

I remember eight years ago when I initially lost eighty pounds. (you know...before I gained back every single pound and added nine more for 'good luck.')   Back at that time I 'discovered' WHOLE FOODS for the first time.  And once I discovered WHOLE FOODS, it didnt take me long to discover their BULK FOOD section that this store and similar grocery stores have for their customers. In the bulk section one will find granola, figs, dates, raisins, cherries, all kinds of different nuts, chocolate covered raisins, and a whole bunch of delicious real, non-processed, allegedly healthy foods - just not necessarily low calorie.

                  

Each bin is clearly marked with the caloric content (per some ridiculously small portion - often just 28 grams.   Do you know how many POUNDS THERE ARE IN 28 GRAMS?  (ANSWER: 28 GRAMS=.06 POUNDS) There are very few products that are listed at more than 250 calories.  Sounds good, right?  WRONG.   Just because one serving of anything is 'only' 250 calories - does not make it low calorie - especially if that serving is ONLY 1/4 cup, and the consumer unknowingly perhaps consumes three, four or perhaps five servings!

The secret to navigating the bulk foods section is to understand portion control.   In recent weeks I was starting to make the same mistakes that I made eight years ago - I was buying these foods with reckless abandon and trying to trick myself into believing that I was not eating much more than one serving.  DO YOU REALIZE HOW SMALL A CUP IS?  OR A HALF CUP?  OR A QUARTER CUP?  DO YOU KNOW HOW LITTLE 28 GRAMS IS? DO YOU REALIZE HOW LITTLE FOOD IS CONTAINED IN A BAGGIE THAT WEIGHS .06 POUNDS?

I know that I really didn't.   So the question is: What to do?

The answer was simple and I guess one can say that it took me a nearly a decade to figure it out.  Now, when I visit the bulk section at WHOLE FOODS or similar upscale markets that offer a bulk section I might come armed with a measuring cup.  In fact, my measuring device is a rectangular shape and I can read the markings to know what a 1/4 cup, 1/2 cup, 3/4 cup or full cup is.   I pour my purchase into the measuring rectangle first so I know precisely how much of whatever it is that I am buying.

Now, I realize that there are normal human beings out there that are capable of buying large portions of anything and rationing the amount they eat once they are home.  My problem is that I have not cured myself of the urge to overeat.  I still do not have the willpower to resist foods that  are in my home or simply with me on my person. I try to carefully buy what I am going to eat one meal at a time when it comes to these delicious bulk foods. This is the only way I know how to try to control my urge to eat.  YES, I HAVE LOST 90+ POUNDS - but I know myself too well - I am not 'cured' of the problem that brought me to that level of morbid obesity in the first place.

The nice thing is that since all the prices are by the pound - there is no problem with buying 1/4 pound, 1/8 pounds, 1/10 pound or 1/20 of a pound of anything.  This works for me.   I buy real small portions, usually of a bunch of different items... and it still can add up.... but it does not add up to some unknown high number which will derail my calorie control efforts.

For example...today I had breakfast at the Whole Foods prior to my two-hour workout.
I bought TURKISH FIGS, MANGO SLICES, CHERRY VANILA GRANOLA, GINGER CHEWS, and even some CHOCOLATE CHIPS!  Sounds like a feast, yes?   Well, it was not exactly a feast - although the total calories of this potpourri of foods was 995 calories.   But here is the amazingly interesting fact that I am going to share with you today.... Can you guess how much money I spent to buy this 'feast'?   $19.95?    $9.95?   $6.95?   Here is the answer.... I spent $3.20!     And here's how:

.05 lb (22.7 grams) Sun-Dried Turkish Figs (actually only one fig!)  @ $8.99/lb               .45
.05 lb (22.7 grams) Dried Mango Slices                                             @ $14.99/lb                .75
.33 lb (149.5 grams) Cherry Vanilla Granola                                      @ $2.99/lb                .99
.08 lb  (68.1 grams) Ginger Chews (six candies, that's it)                   @5.99/lb                  .48
.04 lb (18.2 grams)  Cacao Chips (a bit more than 2 tablespoons, that's it) @$9.99/lb     .40
SALES TAX                                                                         .13
GRAND TOTAL ------$3.20 (BUT STILL 995 CALORIES!)

.05 lbs sun-dried turkish fig   74 CALORIES
.05 lbs dried mango slices       62 CALORIES
.33 lbs cherry vanilla granola 654 CALORIES
.08 lbs ginger chews (candy)    120 CALORIES
.04 lbs cacao chocolate chips     85 CALORIES
TOTAL CALORIES  995 CALORIES (but it cost only $3.20)

TODAY'S LESSON....WATCH THOSE PORTIONS!

and if you are wondering....28 GRAMS = .06 POUNDS (THAT MY FRIEND, IS NOT A LOT)

another thought:  It would be quite something else if one had to ask a store clerk for .06 pounds (28 grams) of anything.  One could easily make the argument that that would be obnoxious and an unfair way to waste the time of a store clerk.  I think it would be.  I am talking about bulk food operations where it is 'self-serve.'   No one's time is being wasted.  There is no embarrassment factor.  

conclusion: The bulk foods section at the grocery store can be a horrible place for a calorie counter to buy food - OR THE BEST PLACE IN THE WORLD TO BUY FOOD.   

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~  

 WEDNESDAY MENU

breakfast  cherry vanilla granola, semi-sweet cacao chocolates, 
                 dried mango slices, sun dried FIG, chewy ginger               995 calories
lunch        WHOLE FOODS 'BEET' BURGER, sausage (86 grams)
                 ginger harvest mix, raw cacao goji, strawberry vanilla granola,
                 crystallized ginger chunks, red delicious apple                   1211 calories
dinner       wasabi green peas, chewy ginger, toasted coconut almonds,
                 original corn snack                                                                 403 calories
SNACK   KIND BAR ALMOND COCONUT CASHEW CHAI BAR 200 calories
      
TOTAL CALORIES CONSUMED 2809 CALORIES

calories burned

CHICAGO YMCA 125 MINUTES PRECOR EFX ELLIPTICAL MACHINE
                   9.83 MILES ('ONLY')                  1560 CALORIES

WEDNESDAY NET CALORIES  1249 CALORIES

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

I did not 'hit' my target of 10 miles today...however,
I still think I had a pretty good workout!  1560 CALORIES!

I HAVE A QUESTION FOR MYSELF...

UH...what happened to the plan of working out seven days per week for thirty minutes per day?

Recently I have been working out for two hours plus each day!   

I would not be doing this if I was not enjoying it... and finding the time is not difficult when one starts at 6:00AM in the morning! (and sometimes earlier!)

It's so unlike me to go overboard... 

yeah...right!