LEAP DAY

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Leap Day does not come around too often.... in fact, it comes around once every four years... I was curious how much I weighed on the last leap day 2016.... I looked it up... Actually it was a bit depressing... on Leap Day 2016 - I was 228 lbs.  On this Leap Day morning 2020 I weighed myself and I was 265.8 lbs.  Better I should remind myself that I was 297 lbs on New Years Day 2020.... I should celebrate that I have successfully lost 31.2 lbs this year. It's going to be a great Leap Year this year. I am going to lose a lot of weight. And the year will be capped off by an epic election in November!  (Hint: I am not rooting for Bernie, Bloomberg, or Biden!)

Too many calories - I let my appetite take over yesterday...

I was not quite this glutinous, but I did eat too much yesterday

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HIGH CALORIE TUESDAY

My dinner at Red Lobster was Southwest Style Shrimp Tacos... what I should have done was not add the Cup of Lobster Bisque.

Only compared to what I have eaten the past two weeks was my calorie count high yesterday.... Nearly 2000.  This proves again to me how easily it was for me to have 5000 calorie days when I was eating with reckless abandon.

Tuesday was the 14th day of January, the 14th day of the New Year and the 14th day of this brand-new decade.  So far this decade, I have not had chocolate, I have not had ice-cream, I have not had a fast-food hamburger, I have not had fruit juice with breakfast, I have not had a bagel, I have not had a doughnut, I have not had french fries, I have not had potato chips, I have not had a Pop Tart, I have not had any of the free chocolate chip cookies that are available at Fairfield Hotels when I check in, I have not had sugared breakfast cereals, I have not had flavored oatmeal, I have not had a milk shake, I have not had any M&M's.... And I do believe, almost no matter what I eat - as long as I don't eat the garbage on this list - I will successfully lose weight. In fact, belief is not important - I have done this before in my life. Simply cutting out this garbage leads to weight loss.

Something else I have tried to do with some great success is to vastly cut down on drinking diet soda.  Now I am sleeping better, as I am not walking up multiple times per night to (being inelegant here) 'take a leak.'

Day 5

Day 5

I thought I would review the types of ridiculous foods I allowed myself to be eating again the past year... I am not proud of myself... Apparently it is true that one has to hit bottom before reversing course... looking at this list of 'foods' I have been eating... I think that qualifies as 'the bottom.'

Yikes, that is quite a menu I have listed above....

Today, on Sunday, Day 5 I did a bit better....

PRE-DAWN URBAN HIKE (DAY 65)

On Tuesday, I needed to pick up a colleague at the airport, and immediately travel 100 miles west to visit a customer. After that visit we traveled another 100 miles to be in place for a Wednesday morning appointment in Forsyth, Illinois. I knew there would be very little time to get a walk accomplished as the day unfolded. So, for the first time, in a very long time, I popped out of bed and set out for a pre-dawn 5:30AM walk. That's not to shabby to have logged a seven mile urban hike prior to eating breakfast.

7 SECRETS TO TURN YOUR BODY INTO A FAT BURNING MACHINE

1. Reduce your calories on Monday and cut out all sweets

2. Reduce your calories on Tuesday and cut out all sweets

3. Reduce your calories on Wednesday and cut out all sweets

4. Reduce your calories on Thursday and cut out all sweets

5. Reduce your calories on Friday and cut out all sweets

6. Reduce your calories on Saturday and cut out all sweets

7. Reduce your calories on Sunday and cut out all sweets

BONUS SECRET: SPRINKLE IN SOME EXERCISE 

(Exercise doesn't make up for over-eating, but it is healthy)

My daughter works at Wrigley Field. She is one of the people who scans tickets allowing entry into the ballpark. She often gets driven to Wrigley Field before work - but she enjoys walking home afterwards. The walk is a bit more than two miles. I often walk to Wrigley and watch the game on the giant outdoor screen at Gallagher's Place. It is a quite enjoyable place to catch some baseball and rays. On Saturday, I thought I would s-t-r-e-t-c-h that 2.6 mile walk to about five miles.  Instead,  I stretched it to twelve miles.  After the game, my daughter wanted to go to Costco eatery for dinner, so we walked there too.  My wife picked us up after that, which was good, because I could barely walk after walking 14+ miles between lunch and dinner. It was the most I had walked in more than half a year. My fitbit recorded more than 30,000 steps, also the most in more than half a year. Three weeks ago in the depths of my weight-gaining stupidity it was painful to walk half a block to the local bank. I thought that I had gone too far backwards and that I would never regain my ability to put on a pair of shoes and log some serious miles.  Thankfully, as far backwards as I had gone... my reversal seems to be taking place and once again, I have become a walking, talking, fat-burning machine. Oh yeah!

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TWELVE MILE HIKE FROM HOME TO WRIGLEY FIELD
(apparently without using GPS!)

Wrigley Field to Costco for dinner

If you order the Costco Chicken Caesar Salad AND USE THE DRESSING CONTAINER THAT THEY GIVE YOU WITH THE MEAL... YOU CAN ADD ABOUT 400 CALORIES TO THAT MEAL!

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Direct route from the corner where we live to Wrigley Field is only 2.6 miles.  I made it a twelve mile walk on Saturday.

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I am still 260+ pounds. By definition, that is morbidly obese. I honestly think that with my ridiculously short haircut and now a healthy looking tan earned while logging some serious outdoor time - I look much better than the 260+ pounds says I should. I am looking forward to getting into the 250's and well below that too... One (fitbit) step at a time... What I know is this... three weeks ago, I couldn't stand looking at myself in the mirror... I can stand it now.

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DAY 1 of PLAN A

On Saturday, my goal was to be closer to 1000 calories.

I did manage to stay under 1500 calories.

I didn't 'forget' not to eat chocolate.

And any chocolate that I might have eaten, which I didn't, I didn't forget to log in my food diary.

Day 1 of Plan A was a success.

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Something that I really do not understand.

I did step on the scale this morning, Sunday.

My weight was 241.0 lbs.

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I am well aware that I did not lose 4 pounds in one day.

Only because it seems mathematically and physiologically nearly impossible and certainly unlikely.

However, if I am going to believe my scale when it annoys me, Saturday 245.2 lbs, am I not compelled to believe same scale on the following day when it registers 241.0 lbs?

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The plan today is to continue to greatly reduce my caloric intake over where it has been for the past weeks and months. In fact, this is the plan for at least a long string of days.

Your Food Diary For:

Saturday, February 4, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Kirkland - Pre-Cooked Bacon, 4 slices	160	0	12	12	700	0
Egg - Poached Eggs, 4	284	2	19	24	596	1
	444	2	31	36	1,296	1
L U N C H
Sage - Red Delicious Apple, 2	190	50	1	1	4	38
	190	50	1	1	4	38
D I N N E R
Costco Hot Dog, No Bun	370	5	31	18	0	0
	370	5	31	18	0	0
S N A C K S
Lucerne - Provolone Cheese Slice, 4	280	0	20	20	680	0
Savoritz Crackers, 10 Crackers	120	16	6	2	210	2
	400	16	26	22	890	2
Totals	1,404	73	89	77	2,190	41
Your Daily Goal	3,706	463	123	186	2,300	139
Remaining	2,302	390	34	109	110	98
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 1,776 extra calories from exercise today

Your Exercise Diary for:

Saturday, February 4, 2017

Cardiovascular	Minutes	Calories Burned
11 Mile Urban Hike	176	1,776
Daily Total / Goal	176 / 30	1,776 / 590
Weekly Total / Goal	572 / 210	6,223 / 4,130

ALL BAD THINGS MUST END

My blog has (mostly) documented a successful weight loss journey and (mostly) documented the change of a complete couch potato to a person who values exercise.  There have been a few periods within the past two years when I have strayed very far from the eating habits that I was aspiring to and veered back into the eating habits that I was trying to leave behind. Today, right now, Wednesday, January 4th, will mark the turning point when I remember to (re)learn all the good things that I originally did to guide my success and discontinue my reckless eating.  It is true, I have been eating badly recently. Fortunately, just like we all know that: all good things must end, it is also true that all bad things must end. 

Your Food Diary For:

Tuesday, January 3, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Arrowhead Mills - Gluten Free Puffed Corn Cereal	720	144	12	24	60	0
	720	144	12	24	60	0
L U N C H
Landshire Sandwiches - Ham & Cheese Wedge	520	64	16	36	2,480	14
Fit Crunch - Cookies and Cream	380	27	16	30	490	6
	900	91	32	66	2,970	20
D I N N E R
Panda Express - Panda Express Orange Chicken	380	45	18	14	620	19
Panda Express - Mushroom Chicken	180	10	9	14	0	4
Panda Express - Chow Mein	510	65	22	13	980	9
	1,070	120	49	41	1,600	32
S N A C K S
Energy Granola Bar Cherry Dark Chocolate	400	60	10	20	300	30
	400	60	10	20	300	30
Totals	3,090	415	103	151	4,930	82
Your Daily Goal	1,930	241	64	97	2,300	72
Remaining	-1,160	-174	-39	-54	-2,630	-10
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g

CROSSING THE RUBICON

CROSSING THE RUBICON is an expression that means passing the point of no return.  I thought when I dropped from 309 lbs all the way to under 220 lbs that I had crossed a few rubicons.  For example, when I slipped under 230 lbs for the first time, I had hope that I had crossed a rubicon.  (point of no return) Apparently, I did not.  This morning I weighed 230.3 lbs.  Time to double-back and get back under 230 lbs. Am I struggling because of nervousness about the upcoming election? Had I struggled recently as I had anxiety about where my daughter would be accepted to high school?  No and no.  I am struggling for the reason that I have always struggled.  I like to eat - too much.

Julius Caesar crossing the Rubicon (river)

Your Food Diary For:

Friday, March 4, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Ham and Cheese Omelette	375	3	18	22	0	0
Roundy's - Center Cut Bacon, 6 Slices	140	0	8	14	440	0
	515	3	26	36	440	0
L U N C H
HUGE SPINACH SALAD	750	0	0	0	0	0
CHERRY VANILLA GRANOLA	480	80	14	10	120	30
	1,230	80	14	10	120	30
D I N N E R
Apples - Apples, 3 medium apple	240	66	0	0	0	48
Jason's Deli - Spicy Seafood Gumbo	301	37	10	16	1,902	4
	541	103	10	16	1,902	52
S N A C K S
Jason's Deli - Organic Flatbread, 10 cracker	500	60	20	20	950	10
Jasons Deli - Chocolate Mouse, 1 cup	720	30	70	2	174	22
	1,220	90	90	22	1,124	32
Totals	3,506	276	139	84	3,586	114
Your Daily Goal	5,629	703	187	282	2,300	211
Remaining	2,123	426	47	198	-1,285	97
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 3,699 extra calories from exercise today

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       Your Exercise Diary for:

Friday, March 4, 2016

Cardiovascular	Minutes	Calories Burned
STAR TRAC ELLIPTICAL	92	1,714
STAR TRAC ELLIPTICAL	92	1,237
STAR TRAC ELLIPTICAL	62	825
MFP iOS calorie adjustment	N/A	-77
Daily Total / Goal	247 / 30	3,699 / 590
Weekly Total / Goal	867 / 210	11,411 / 4,130

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total calories consumed 3506 calories

total calories burned (elliptical) 3776 calories

total net 270 calorie defecit

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fitbit day 184

34519 steps  
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NOT ALL CARBOHYDRATES ARE CREATED EQUAL

Recently I was reviewing the 'nutrition information' of a flavorful zero calorie drink - Vitaminwater Zero.  I was astounded to see that it had 5 CARBOHYDRATES as the 2.5 servings per bottle each contained 2 grams of carbohydrates.  Did this mean that I was drinking calories? If I was drinking calories that would be one of the dumbest things one can do if one is trying to lose or maintain weight.

How could I have missed this?  I had a quick panic as I tried to calculate how many of these drinks I had had in the previous weeks.  A quick search on the internet allayed my fears.

I was under the impression that it was a fact that one could know that 1 carbohydrate equaled 4 calories.   It turns out that this is mostly true - but not completely true.  

The explanation lies in the fact that this product is sweetened with stevia and erythritol.   These are plant-based, ultra low calorie natural sweeteners.  The carbs are from the erythritol which is a sugar alcohol.   Erythritol provides 0.2 calories per gram of carbohydrate.  This is way, way under the 4 calories per gram that most carbohydrates provide.  As the calories are so very low - it is as if it contains zero calories.

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 Tuesday MENU

breakfast  three poached eggs, oatmeal, center cut bacon, corn thins       820 calories 
lunch        Whitefish, mango, granola, medjool dates, yogurt almonds  1076 calories

dinner       Codfish, mango, Kahuna Mix, fruit                                         972 calories

SNACK   two apples                                                                                 814 calories

total calories consumed 3683 calories

calories burned

HOME STAR TRAC ELLIPTICAL 92 minutes, level 20                     2307 calories

CALORIES BURNED 2307 CALORIES

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Tuesday net calories 1376 calories

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BACK TO THE DOCTOR

Although in the past two or three weeks I have been struggling to continue to moderate my food consumption as easily as I did when I started - there is no denying that I have continued to make progress.

DECEMBER 24, 2014   initial doctor visit/wellness exam       309 lbs.
   On this day, I was already quite aware that my weight was completely out-of-control and that I was
   quite fat - This was the day that I learned that I was clinically MORBID OBESE CLASS III.

FEBRUARY 20, 2015    first follow-up with doctor                  254.5 lbs.
    On this day, I somewhat stunned my doctor showing up in the office more than 50 pounds lighter
    in the space of two months.   During this visit, the doctor game me his 'blessing' to continue with
    the 1000 calorie/day regiment that I was on - as long as I continue to feel good.

MAY 11, 2015  second follow-up with doctor                           216.1 lbs.
     My appointment is later this morning.  Among the things that I will discuss with Dr Tenhundfeld
     will be my plan for going forward.  This time I am looking for the blessing to increase my
     calories up to 1800 calories/day as long as he agrees that with this I should continue to lose weight
     (much more slowly)    During the past three month, I did experience a time when I was not feeling
     good (in fact my muscles started to ache) which I assumed was from lack of fuel.   This has
     since cleared up since I increased my calories.   I will be interested to see if my resting heartbeat
     has continued to decline.  I am planning to fasting until morning so that my blood can be tested
     again to insure that I am receiving all the nutrients that I need.   Among my questions today, will
     be to ask if there are other dietary supplements (over the counter) that I could/should be
     considering aside from the Vitamin D and Multivitamin that I am currently taking each day.


SUNDAY MENU

breakfast  wild Alaska sockeye smoked salmon 4 ounces, three apples                       420 calories
lunch        two apples, 56 almonds                                                                                500 calories
dinner      spinach salad w/cactus, hearts palm, tomato, artichoke, mushroom
                 8 ounces black Angus boneless top sirloin, two cups MISO soup
                 8 dill baby pickles, asparagus, 28 almonds, cucumber salad                       904 calories

total caloric consumption   1824 calories

calories burned
8AM elliptical 32 minutes 478 calories

SUNDAY NET CALORIES  1346 CALORIES

8 ounces black Angus top sirloin, with cucumber salad, asparagus

MUSTARD vs. KETCHUP

Sometimes I actually feel silly admitting the things that I admit on this blog.  After achieving the milestone of 57 years last November, I have now discovered that I like mustard. All my life, I have NEVER purposely put mustard on anything, ever.  I put ketchup on hamburgers. I put ketchup on hot dogs. I have put ketchup (and mayonnaise) on roast beef sandwiches. When I was much younger, I put ketchup on corn.

Now that I am really trying to cut back on calories every which way I can, I have been looking for alternatives for ketchup and mayonnaise.  As a result, I have discovered mustard. I had a Jimmy John's UNWICH (lettuce wrap sandwich) on Sunday evening and I ASKED FOR MUSTARD.  It was delicious.   I officially like mustard.  

Starting this week, I consider myself a person who likes mustard.

I think that my tastes have been changing over the past few weeks.  No longer is the taste of sugar, and chocolate permanently coating my tastebuds.

Although most mustard is NOT zero calories, most of the mustards that I checked out at the supermarket were 5 calories for one TSP.

Ketchup, has around 20 calories for 1 TBSP.   Who knows how much ketchup I drowned my french fries in or slathered on a burger.  Ketchup also has one thing that one won't find in mustard - SUGARS.   Mustard is clearly the healthier choice.   And there are hundreds of different mustards in the marketplace to try.   I just purchased a bottle of HORSERADISH MUSTARD and a bottle of WASABI MUSTARD.  I am looking forward to trying these. 

TUESDAY MENU
breakfast   STARBUCKS Blueberry Whole-Grain Oatmeal               220 CALORIES
lunch          Jimmy John's Bootlegger Club Unwich w/Provolone       280 CALORIES
dinner        Applebee's Grilled Chicken Caesar Salad w/o dressing     370 CALORIES

total calories consumed   870 CALORIES

calories burned
6AM    Days Inn Stairmaster 40 minutes                                              400 CALORIES
930PM  YMCA Royal Oak, Michigan ELLIPTICA  60 MINUTES   660 CALORIES

total calories burned   1160 CALORIES

CALORIC DEFICIT   -190 CALORIES

Last evening at the YMCA (Royal Oak, Michigan) I spent an hour on the elliptical machine. The settings were completely different from my elliptical at home.  I never did figure out how to increase the 'resistance.'   Still, I spent one full hour on the machine, burned 660 calories and the machine calculated that I took 8398 'strides'.   I have nothing to compare that to - it just does seem like a rather large number.   I will be back today, Wednesday, so it might be interesting how different my next session will be.