Hi, it's me. I'm back (The Central Scrutinizer, Frank Zappa)

Hi, it's me. I'm back.
You will hear this when listening to 'The Central Scrutinizer' on Joe's Garage album by Frank Zappa.
Well, this is me. And I am, indeed, back.
I have come a long way. again. backwards.

Time to refocus.
So I stepped on my scale today, Saturday, May 25, 2018 and the imaginary needle on the all-digital scale stopped at 279 lbs.

Whoopee, I am still down 30 lbs from where I started December 2013.

Time to get back on track.




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HAPPY HALLOWEEN

I don't think I did a great job in calorie control during my weekend in Houston for International QuiltMarket. I am resigned to the fact that my weight loss streak may reverse itself for a week. I am also going to make sure that I get back on program and start racking up some successful weeks again. So not matter, how badly my scale might annoy me this Saturday, I am getting back to on track starting today. Happy Halloween.

Your Food Diary For:

Monday, October 30, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Kellogg's - Raisin Bran - Single Serving Box	140	34	1	3	150	13
Eggs - Poached	235	1	16	20	470	1
Quaker - Oatmeal	300	48	6	9	0	0
Homemade - Fruit, Mixed Fresh	100	60	0	0	10	40
Bacon, 4 slices	160	0	12	12	700	0
	935	143	35	44	1,330	54
L U N C H
Einstein Asiago Cheese Bagel w/ Cream Cheese	500	67	20	19	866	8
	500	67	20	19	866	8
D I N N E R
Hamburger With Bun 1/3 Pound, 1 burger	575	49	9	25	1,863	0
French Fries	300	74	21	9	430	1
	875	123	30	34	2,293	1
S N A C K S
Baskin-Robbins Pineapple Coconut	200	36	8	6	94	10
	200	36	8	6	94	10
Totals	2,510	369	93	103	4,583	73
Your Daily Goal	2,000	250	66	101	2,300	75
Remaining	-510	-119	-27	-2	-2,283	2
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 70 extra calories from exercise today

If every day were like today...   You'd weigh 230.3 lbs in 5 weeks     

DAY THREE

It's a bit early for me to announce, even if only to myself, that this time (yet again) I am serious. However, I have eaten 'properly' for three days, and it has been a very long, long time since I have been able to say that. Yesterday in a hotel room while watching Star Wars Rougue One on netflix, I did what I used to do. In lieu of a taking a walk, I stepped in place during the two hour movie. By the time the rebels has successfully taken ownership of the plans to the Death Star, I had accumulated 15000 steps. I am sure that this bit of exercise is not quite the same thing as actually walking, but I am also convinced that this bit of exercise is better than sitting on a couch while watching TV.

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Your Food Diary For:

Wednesday, August 30, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Essential Everyday - Butter Flavored Grits	200	42	2	4	680	2
	200	42	2	4	680	2
L U N C H
Real Foods - Corn Thins - Original, 25 slices	575	100	5	15	388	0
Oki Sushi - Spicy California Maki	300	37	7	7	390	8
	875	137	12	22	778	8
D I N N E R
Pampa Brand - Asparagus Spears	30	4	0	4	680	0
Campbell's Chunky Soup  Hearty Beef Barley	280	48	3	16	1,580	12
	310	52	3	20	2,260	12
S N A C K S
Red Delicious Apple, 1 medium apple	95	25	0	1	2	19
	95	25	0	1	2	19
Totals	1,480	256	17	47	3,720	41
Your Daily Goal	1,983	248	66	100	2,300	74
Remaining	503	-8	49	53	-1,420	33
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 53 extra calories from exercise today

If every day were like today...   You'd weigh 243.7 lbs in 5 weeks     

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TOKYO

It is not often that I plug in my fitbit 'dongle' into the mac to view my dashboard. I did last night, as I was curious how many steps and miles I have 'traveled' since I became a 'fitbitter' on September 3, 2015. Now I know. I have logged over 13 million steps and traveled nearly 7000 miles. To be precise, my mileage is 6957.51 miles.  What this means is basically nothing. I was simply curious. Apparently my last lifetime badge is still nearly 1000 miles away. This badge, once earned, is the 'Earth' badge. This is the equivalent distance to the center of the earth. (This would be a very impractical hike.) And that's it... no more fitbit lifetime badges to look forward to after that. Perhaps this will change in the future, surely there are more than a few folks out there that have logged more than 7900 miles and need to be recognized with imaginary badges too. I still have some time to contemplate this as I am still 1000 miles away from this 'achievement.'

The route to Japan shown below which is better suited for airplane travel and would be difficult to duplicate on foot.  Nevertheless, since I started logging fitbit steps on September 3, 2015 - I have logged enough mile to 'walk' to Tokyo, Japan.

Distance from Chicago to Tokyo

Distance is 10161 kilometers or 6314 miles or 5486 nautical miles

The distance is the theoretical air distance (great circle distance). Flying between the two locations' airports can be a different distance, depending on airport location and actual route chosen.

Map – Shortest path between Chicago and Tokyo

Your Food Diary For:

Sunday, March 12, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Essential Everyday - Butter Flavored Grits	500	105	5	10	1,700	5
Sourdough Round French Bread	300	60	2	10	600	4
Scrambled Eggs	200	2	15	18	202	1
	1,000	167	22	38	2,502	10
L U N C H
Real Foods - Corn Thins	575	100	5	15	388	0
	575	100	5	15	388	0
D I N N E R
Homemade - Breakfast Burrito	600	52	40	24	1,580	4
	600	52	40	24	1,580	4
S N A C K S
Dean's - Mini Ice Cream Sandwich	180	30	6	2	110	14
	180	30	6	2	110	14
Totals	2,355	349	73	79	4,580	28
Your Daily Goal	2,687	336	89	135	2,300	100
Remaining	332	-13	16	56	-2,280	72
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g

       Your Exercise Diary for:

Sunday, March 12, 2017

Cardiovascular	Minutes	Calories Burned
MATRIX TREADMILL	60	757
Daily Total / Goal	60 / 30	757 / 590
Weekly Total / Goal	444 / 210	5,797 / 4,130

Treadmill: 60 minutes, 4.2mph, 757 calories

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REASONS TO VOTE FOR DEMOCRATS

Early yesterday morning, my wife alerted me to this new book, released last month, which is currently #1 on amazon.com: REASONS TO VOTE FOR DEMOCRATS. It is easy to understand why. The mountains of angst being caused by the new Republican administration are impelling people all across this great country to search for guidance. This book has opened my eyes to a new way of thinking. Honestly, I feel as if I could have written this book myself.  Before the day was over yesterday, I heard the author interviewed on the Dennis Prager Radio Show. The author is a graduate of Yale University, so he is clearly a clever guy. I have considered sending this book to some of my friends and family - but I am sure that there is nothing in this book that they already don't know.

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Your Food Diary For:

Thursday, March 9, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Omelette - 3-egg Omelette With Cheese, 3 eggs	425	0	21	28	650	2
Quaker - Instant Oatmeal- Maple, 4 packet	640	128	8	16	1,040	48
	1,065	128	29	44	1,690	50
L U N C H
Subway - Sun Chips- Harvest Cheddar	210	27	9	4	320	3
Subway - Turkey Sub Sandwich, 12 inch	560	92	7	36	1,620	14
	770	119	16	40	1,940	17
D I N N E R
Artisan Style Smoked White Turkey & Cheddar Sub	550	60	15	38	1,580	7
	550	60	15	38	1,580	7
S N A C K S
Met-rx - Big100 Chocolate Chip Cookie Dough	360	52	5	28	160	25
	360	52	5	28	160	25
Totals	2,745	359	65	150	5,370	99
Your Daily Goal	2,683	335	89	135	2,300	100
Remaining	-62	-24	24	-15	-3,070	1
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g

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       Your Exercise Diary for:

Thursday, March 9, 2017

Cardiovascular	Minutes	Calories Burned
Elliptical	65	845
Daily Total / Goal	65 / 30	845 / 590
Weekly Total / Goal	258 / 210	3,255 / 4,130

5 X 6 ≠ 30

It should be, in fact it is, a mathematical truism that 5 x 6 = 30. It turns out that it might be less true when one is speaking about six mini workouts versus one 30 minute workout. Even when the workout is nothing more exotic that walking about. I have claimed before that it made no difference whether one walked for 30 minutes or walked six times for five minutes each. The number of steps accumulated would be equal. The number of calories burned would be equal.  This is, of course, true. 

A study in the New York Times (which miraculously managed not to bash Donald Trump, or call half of Americans bigots, and/or tell me how wonderful Obamacare is) gave some evidence that it is actual beneficial to spread out the walking in smaller bursts multiple times during the day. I will accept this and simply try to do both. I will continue to take long walks, but I will be conscious that as often as possible I should get up and move about multiple times during the day. 

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Your Food Diary For:

Tuesday, December 27, 2016

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
MARIANO'S - HUGE SPINACH SALAD	1,000	0	0	0	0	0
	1,000	0	0	0	0	0
D I N N E R
Sweet Onion Chick Teryaki	840	94	26	52	1,980	14
DARK COCOA MELTING WAFERS	500	55	30	7	102	48
	1,340	149	56	59	2,082	62
S N A C K S
Protein Bar - MET-Rx, 1 bar	310	29	10	32	95	1
	310	29	10	32	95	1
Totals	3,450	338	76	111	3,477	123
Your Daily Goal	2,852	356	95	143	2,300	107
Remaining	-598	18	19	32	-1,177	-16
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 922 extra calories from exercise today

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       Your Exercise Diary for:

Tuesday, December 27, 2016

Cardiovascular	Minutes	Calories Burned
Elliptical Trainer	99	959
Daily Total / Goal	99 / 30	959 / 590
Weekly Total / Goal	356 / 210	3,969 / 4,130

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from the New York Times

WELL | MOVE

Work. Walk 5 Minutes. Work.

Phys Ed

By GRETCHEN REYNOLDS DEC. 28, 2016

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Stuck at your work desk? Standing up and walking around for five minutes every hour during the workday could lift your mood, combat lethargy without reducing focus and attention, and even dull hunger pangs, according to an instructive new study. The study, which also found that frequent, brief walking breaks were more effective at improving well-being than a single, longer walk before work, could provide the basis for a simple, realistic New Year’s exercise resolution for those of us bound to our desks all day. There is growing evidence, of course, that long bouts of uninterrupted sitting can have undesirable physical and emotional consequences. Studies have shown that sitting motionlessly reduces blood flow to the legs, increasing the risk for atherosclerosis, the buildup of dangerous plaques in the arteries. People who sit for more than eight or nine hours daily, which for many of us describes a typical workday, also are at heightened risk for diabetes, depression and obesity compared to people who move more often. In response, researchers and some bosses have proposed a variety of methods for helping people reduce their sitting time at work, including standing workstations and treadmill desks. But such options are cumbersome and pricey, making them impractical for many work situations. Some experts have worried, too, that if people are physically active at the office, they might subsequently become more tired, grumpy, distracted or hungry, any of which could have an undesirable effect on work performance and long-term health. So for the new study, which was published last month in the International Journal of Behavioral Nutrition and Physical Activity, researchers from the University of Colorado Anschutz Medical Center, the Johnson & Johnson Human Performance Institute, and other institutions decided to test several methods of increasing movement among office workers. (The study was funded largely by Johnson & Johnson, with additional support from the Colorado Nutrition Obesity Research Center.) To start, the researchers invited 30 sedentary adult office workers to a university clinic to complete a battery of health tests and questionnaires. The researchers measured their heart rates and stress hormone levels and asked them to rank, on a numerical scale, their sense of how energetic or tired they felt, as well as how happy they were, and whether they were feeling puckish and longing for food or had little appetite just then. The volunteers also completed computerized games designed primarily to test their ability to concentrate and make decisions. Then, on three subsequent visits to the clinic, each volunteer simulated a six-hour workday. During one visit, the volunteers sat for the whole time with no interruptions, except for bathroom breaks. During another, they walked moderately for 30 minutes at the start of their experimental day, and then sat for the next five-and-a-half hours with no additional scheduled breaks. Finally, during a third visit, the volunteers sat for most of the six hours, but began each hour with five minutes of moderate walking, using treadmills at the clinic. At the start and end of each session, the researchers drew blood to check levels of stress hormones. And periodically throughout each day, they asked their volunteers to numerically rate their moods, energy, fatigue, and their appetites. The volunteers also repeated the computerized testing of their thinking skills at the close of each session. The researchers then analyzed the data. The numbers showed that on almost all measures, the subject’s ratings of how they were feeling rose when they did not sit for six uninterrupted hours. They said that they felt much more energetic throughout the day if they had been active, whether that activity was bunched into a single, longish walk at the start of the day or distributed into multiple, brief breaks. On other measures, though, the five-minute walks were more potent than the concentrated 30-minute version. When the workers rose most often, they reported greater happiness, less fatigue and considerably less craving for food than on either of the other days. Their feelings of vigor also tended to increase throughout the day, while they often had plateaued by early afternoon after walking only once in the morning.There were no differences on the scores on the cognitive tests, whether they sat all day or got up and moved. Stress hormones also remained steady during each visit. These results suggest that “even a little bit of activity, spread throughout the day, is a practical, easy way to improve well-being,” says Jack Groppel, a study author and co-founder of the Johnson & Johnson Human Performance Institute. He points out that the walking breaks did not cause people to feel more tired or hungry, but instead had the opposite effect. They also did not alter people’s ability to focus, so, in theory, should not affect productivity (for good or ill).This study, however, was small in scale, short-term and limited by its dependence on the volunteer’s perceptions of their responses to the experiment. But even so, “it’s clear that moving matters,” Dr. Groppel says. So set your 2017 appointment calendar, he suggests, to devote five minutes every hour to physical activity, whether you walk up and down a staircase, along a corridor or just pace around your office.

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