SQUEEZING IN A FIVE MILE WALK

Yesterday I was out the door at 7:30AM to drive about 100 miles to see a customer for an extremely productive visit. That appointment ended around 1:30PM, and I reversed course and headed back home. I was trying to get back to Chicago in order to keep my 4:00PM Genuis Bar appointment at the Apple Store. There was not much time between my visit to the Apple Store and my dinner which would be the last meal before the 24 hour Yom Kippur Fast.  Nevertheless, everything was accomplished, and my walk to the Apple Store was stretched to a five mile walk.  There is almost always a way to get certain things accomplished, if there is a will. It is my will to walk at least 10,000 steps per day - which is about the equivalent of five miles. 

Your Food Diary For:

Tuesday, October 11, 2016

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Quaker - Grits - Instant - Original, 3 packet	300	66	0	6	930	0
Mighty Bar Uncured Bacon & Apple, 1 bar	70	3	4	8	300	3
Sobe Life Water Coconut Water	80	21	0	0	110	20
Met-Rx - chocolate cookie dough, 1 Bar	360	52	5	28	160	25
	810	142	9	42	1,500	48
L U N C H
Caseys - Turkey Club Wrap, 1 Wrap	390	42	15	21	1,310	0
	390	42	15	21	1,310	0
D I N N E R
Panda Express - Tangy Shrimp	150	16	50	11	550	0
Panda Express - Orange Chicken	380	45	18	14	620	19
Panda Express Restaurant - Lo Mein	500	61	23	18	0	0
Pineapple, Fresh, Chunks	225	59	0	5	5	45
	1,255	181	91	48	1,175	64
S N A C K S
Nature Valley Crunchy - Oats 'n Honey	380	58	14	6	360	22
Hersheys Dark Chocolate Bar	500	28	38	9	100	11
	880	86	52	15	460	33
Totals	3,335	451	167	126	4,445	145
Your Daily Goal	2,816	352	94	141	2,300	105
Remaining	-519	-99	-73	15	-2,145	-40
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 886 extra calories from exercise today

If every day were like today...   You'd weigh 219.3 lbs in 5 weeks.


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       Your Exercise Diary for:

Tuesday, October 11, 2016

Cardiovascular	Minutes	Calories Burned
5 MILE WALK	73	886
Daily Total / Goal	73 / 30	886 / 590
Weekly Total / Goal	166 / 210	2,261 / 4,130

FASHION POLICE ON HIGH ALERT

The question today: Should a 58 year old man be wearing spandex shorts?  This 58 year old man did wear spandex shorts for his 10 mile trek through Chicago yesterday morning.  In fact, I had my most successful effort yet... I completed my 10 miles in two hours, forty-five seconds.  I do not attibute this improvement to the spandex shorts.  I do attribute it to an improvement in my leg strength and endurance. I thought it was OK for me to wear spandex shorts.  Nevertheless, the FASHION POLICE WERE ON HIGH ALERT!

One thing that I unambiguously know for sure:  The Fashion Police would certainly have arrested me if I had been wearing spandex shorts back in the days when I weighed north of 300 lbs.  Back in those days, that was not an issue that concerned me - I never would have owned a pair of spandex shorts.

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I set out today for my 10 mile walk with the idea of walking straight in one direction as long as I could.  The first part of my walk had me walking north on Halstead Avenue and then sliding over to the lakefront trail to return home.  The weather was beautiful, and I was able to wear shorts for the first time in a week.

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Your Food Diary For:

Sunday, November 15, 2015

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Kashi - Dark Chocolate Coconut Bar, 3 bar	360	63	11	12	150	21
General Mills - Kix Cereal, 2.5 cup	220	50	2	4	360	6
Sage - Red Delicious Apple, 3 medium apple (170g)	285	75	1	2	5	57
	865	188	13	18	515	84
L U N C H
John Mc Cann's - Steel Cut Irish Oatmeal (Certificate of Award Uniformity of Granulation), 160 g (1/4 Cup)	600	108	10	16	0	2
Kashi - Dark Chocolate Coconut Bar, 1 bar	120	21	4	4	50	7
Central Market - Chipotle lime Salmon, 6.4 oz	304	3	18	29	1,168	0
	1,024	132	31	49	1,218	9
D I N N E R
Sage - Red Delicious Apple, 3 medium apple	285	75	1	2	5	57
Campbells Home Style Soup - Italian Wedding Soup, 2 cup	200	26	5	12	820	8
	485	101	6	14	825	65
S N A C K S
WHOLE FOODS 8738 - DRIED MANGO SLICES, 52.0 g (approx 6 pieces)	143	36	0	3	1	26
Whole Foods - Garlic Sesame Sticks, 0.5 cup	160	12	11	3	350	0
	303	48	11	6	351	26
Totals	2,677	470	61	85	2,910	183
Your Daily Goal	5,412	676	180	271	2,300	203
Remaining	2,735	205	118	185	-610	19
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 3,482 extra calories from exercise today

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       Your Exercise Diary for:

Sunday, November 15, 2015

Cardiovascular	Minutes	Calories Burned
Walking, 5.0 mph	121	2,173
Walking, 3.5 mph, brisk pace	175	1,562
MFP iOS calorie adjustment	N/A	-253
Daily Total / Goal	297 / 30	3,482 / 590
Weekly Total / Goal	1190 / 210	16,424 / 4,130

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TOTAL CALORIES CONSUMED 2677 CALORIES
TOTAL CALORIES BURNED (10 MILE WALK @ 5MPH) 2173 CALORIES
TOTAL NET CALORIES 504 CALORIES

With the return of my daughter from her trip to Paris, we were able to take 10 mile stroll in the afternoon.  We visited Millennium Park, Maggie Daley Park and Navy Pier. We certainly were not motoring along at 5mph (but still accumulating plenty of steps to 'feed' the fitbit.)   The beautiful morning became a picture perfect, stunningly warm November day. Picture perfect days require pictures.

No special camera effects were used to enhance the blue color of the Chicago sky.

Father and Daughter happy to be re-united after daughter returned home from Paris less than 24 hours ago.

A brand new TARGET recently opened in the Streeterville section of downtown Chicago, along with a brand-new Starbucks.

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Setting aside that I was wearing spandex shorts... It was nice to be wearing any type of shorts on a November day in Chicago

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fitbit day 74

35075 steps

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