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.


.

.



.

273.2 POUNDS

Watching one's weight on a scaled from day-to-day is maddening... I had thought that I had dipped below 270 - apparently I have not... Weighed myself on Wednesday morning... and I am 273.2... Since I was 297 on January 1st - I better revel in the accomplishment and not get caught up being disappointed that I am not in the '260's' just yet...

MONDAY JANUARY 27

SUNDAY JANUARY 26 (POSTED ONE DAY LATE)

Day 6

This blog has proved time and again that it is necessary for me to keep to log my food diary.
Still I have managed to be unsuccessful with it after a period of time.
But I have never even started without it.
Long live the Blog.

.

GENIUS BAR

Among the many reasons that I like Apple products, is that I really like the convenience of their 'Genius Bar.'   When something about an Apple product goes bad, either a walk-in appointment or an appointment made in advance at the Genius Bar will often get the problem resolved.

If one is lucky, the problem will be resolved without reaching into your wallet.  Today, in the middle of my 10 mile walk, a problem that I have been having with my charging cord, and or rate of battery charging was no longer something I could ignore.  My phone kept on turning off.  It would not charge properly.  I was using a brand-new Apple authorized 'lightning accessory cable' and a Limefuel portable battery which I knew was not the cause of the problem.  So, my ten mile walk had a two hour delay short of completing the 6th mile.  No worries, I ended my 'walk' at 5.5 miles and once my issue at the Lincoln Park Apple Store was resolved I walked an additional 4.5 miles so that my goal of 10 miles was reached.  One convenient thing about living in Chicago is that I am with a short walk of two Apple stores, and thus two Genius Bars. Over the past few years, I have taken advantage of this proximity to the Genius Bar many times.

.
~ ~ ~ ~ ~ ~ ~ ~ ~ 

.

.
For dinner, a coupon at Panera Bread was cashed in.  The nearest Panera Bread is about .75 mile from our home.... A roundtrip would have been 1.5 miles.  I preferred to log a two mile walk so I padded the roundtrip walk by taking a route that was less than ideal for someone who might have been in a hurry.

.

Your Food Diary For:

Wednesday, December 2, 2015

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
John McCann Steel Cut - Oat Meal, 1 cup	600	108	0	16	0	0
Seedlander Crispbreads, 3 piece	300	36	12	12	390	6
Quaker Oats - Chewy Chocolate Chip Granola Bar	100	17	4	1	75	5
	1,000	161	16	29	465	11
L U N C H
SOYBEANS (ROASTED, SALTED), 140 g	225	15	13	20	550	5
Dark Chocolate Chips - 60 grams	210	27	14	3	0	21
NATURAL WASABI GREEN PEAS	240	38	6	8	480	4
Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
	865	130	33	32	1,034	68
D I N N E R
Panera Bread - Soba Noodle Bowl Chicken	390	47	9	31	1,340	4
	390	47	9	31	1,340	4
S N A C K S
Quakers - Rice Cake Lightly 14 Cake (9g)	490	98	0	14	210	0
Quaker Chocolate Granola Bar  3 bar (24g)	300	51	12	3	225	15
	790	149	12	17	435	15
Totals	3,045	487	69	109	3,274	98
Your Daily Goal	4,669	583	155	234	2,300	175
Remaining	1,624	95	85	125	-973	77
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 2,739 extra calories from exercise today

.

       Your Exercise Diary for:

Wednesday, December 2, 2015

Cardiovascular	Minutes	Calories Burned
Walking, 5.0 mph	65	1,276
Walking, 5.0 mph	56	948
Walking, 5.0 mph	23	468
MFP iOS calorie adjustment	N/A	47
Daily Total / Goal	145 / 30	2,739 / 590
Weekly Total / Goal	401 / 210	7,588 / 4,130

.

total calories consumed 3045 calories

total calories burned (walk: 5.5 miles, 4.5 miles, 2 miles) 2692 calories

total net calories 353 calories

.....................

fitbit day 91

27729 steps

.....................

minimum ten mile per day walking streak reached 24 days.

.

.

The 'Map My Walk' application that I use to 'map my walks' sent a recap for the month of November.  I logged 43 separate sessions (some could have been as short as only one mile) and walked just under 400 miles in just over 85 hours.

some math.

The month of November had 720 hours (24hours x 30days)

I spent 85 hours logging 'walks' at mostly 4.5 mph.

That is 11.8% of the time in the entire 720 hours of November.

I do not know what exactly this means - surely it means something.

.

REVISITING THE HALF DOME CABLES

This picture below is the best way to illustrate why the permit system used for access to the Half Dome cables became necessary.  Contrast this picture posted on the National Park Service website with my picture of the cables.   It is difficult for me to imagine how much more difficult (and/or annoying) it might have been to climb that last 425 feet to the top of Half Dome constrained by the parade of people ahead of me.  On the day that I made my ascent, one thing kept me back, my own need to recoup my strength, catch my breath, and muster the courage to take another step forward (up)   I wish I had timed myself, as I can't tell if my entire climb took 15, 20 or 25 minutes.   I simply do not know.  Looking at this photo posted by NPS - it is easy to see that the climb could easily have taken an hour.   In fact, the line just to get started looks like the kind of line I often see at a Starbucks which usually encourages me to leave the store.

This 'gif' and text were lifted from http://www.nps.gov/yose/learn/management/hdp.htm

How many people are too many for a wilderness trail? Half Dome, one of the most popular attractions in Yosemite National Park, lies in designated wilderness. In 2008, up to 1,200 people a day tackled the famous trek up the cables; the high level of use has led to both safety and environmental concerns. The National Park Service (NPS) is developing a plan to provide long-term stewardship of the Half Dome route in a manner that is consistent with the Wilderness Act and the NPS Organic Act.

Contrast the photo above with my photo of what the 'traffic' on the cables looked like on the day of my hike.  In fairness, our hike took place at the tail end of the season.  Still, if I was faced with hundreds of hikers on the cables, I think the experience would have been much different.  

On the day that I climbed the cables, It appears that the total number of people on the granite rock face of Half Dome is less than 10 people and that number would include people going UP and DOWN.  

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
this information came from recreation.gov

Yosemite—Cables on Half Dome Pre-Season Lottery Lottery applications for permits to climb the Cables on Half Dome are required during the peak season, which is from the Friday before Memorial Day Friday through Columbus Day. The lottery application period is open between March 1 and March 31 each year. Recreation.gov announces results in mid-April. Applicants receive an email notification of lottery results also in mid-April. Changes to lottery applications may be made only during the lottery application period, and only by calling Recreation.gov at 888-448-1474. Visit the Cables on Half Dome pre-season lottery application information web page for more details, as well as this application Tip Sheet!

Yosemite—Cables on Half Dome Daily PermitsApproximately 50 permits are available each day by lottery during the hiking season. The application period for the daily lotteries occur two days prior to the hiking date between midnight to 1 p.m. Pacific Time and notifications are made later that night. For example, to hike on Saturday, submit your application on Thursday between midnight and 1 p.m. Pacific Time and receive an email notification of results late on Thursday night. Results are also available online or by phone the next morning. Visit the Half Dome Daily lottery application information web page for more details.

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

THIS IS THE CURRENTLY USELESS INFORMATION REGARDING THE UPCOMING 2016 SEASON... MY ADVICE WOULD BE TO CHECK THIS WEBSITE AS MARCH 1st, 2016 approaches.... That was the MONTH AND DAY in 2015 that the lottery applications opened to the public during the current season that ends within a few days.

Important dates for 2015: 

Half Dome Cables will be up Saturday, May 2, 2015
Daily Lotteries to begin Thursday, April 30, 2015

Due to the low snow pack, the Half Dome Cables will be put up on Friday, May 1, 2015 allowing permitted public access to begin Saturday, May 2, 2015. Day use permits will be available through a daily lottery which will run 2 days in advance of the hiking date. Daily lotteries will begin on April 30th. Each day the application period will begin at *12:01 A.M. (PST) and end at 1:00 P.M. (PST). Lottery results will be available early the next day (the day before the hiking date). Notification will occur through the email address listed on the application. If no email address is available, then a voice message will be left at the mobile number listed on the application.

You may apply for a hiking permit for up to 6 people, and you may apply only once per daily lottery. The name you specify on your recreation.gov account will be designated as the group leader, and therefore, must be your legal name. You may also specify an alternate group leader by their legal name. A permit is only valid when the group leader or alternate leader is present along with the group at the base of the sub-dome. The group leader or alternate leader must carry a copy of the permit (electronic or paper) and a government issued photo identification. The name on the government issued photo identification must exactly match the group leader or alternate name on your permit.

Persons proceeding beyond the base of the sub-dome or ascending the cables without a permit are subject to citation or arrest (Federal misdemeanor). Refunds or date changes are not available because of inclement weather. Hikers must always use proper judgment when assessing whether or not to proceed to the summit. Permits are required 24 hours a day / 7 days a week to proceed beyond the base of the sub-dome or to ascend the Half Dome Cables. Day use permits are valid for 24 hours starting at 12:00 A.M. (PST) and ending at 11:59 P.M. (PST) for the date issued. Day use permits are not available for application or pickup in Yosemite National Park. Day use permits are available only through recreation.gov.

* An exception will occur on April 30th (one day only) when the application period will begin at 8:00 AM (PST). 

For more information about hiking Half Dome please visit: http://www.nps.gov/yose/planyourvisit/halfdome.htm

      Attention: Before visiting Yosemite National Park for safety information click on this link: http://www.nps.gov/yose/planyourvisit/yoursafety.htm. For safety information specifically regarding hantavirus, go to http://www.nps.gov/public_health/zed/hanta/hanta_camp.htm. 

Know Before You Go

• The group leader or alternate listed on the permit must be present (with photo ID) to use the permit. Resale or auction of advance reservations is prohibited. Any resale or auction of permits will make the permit/contract null and void.

• Read the Safety Information prior to making your reservation.

• General Rules and Regulations for Cables on Half Dome are located here.

• FAQs for permits for Cables on Half Dome can be found here.

• Boots with sufficient ankle support and traction are recommended.

• Protective gloves for the cables are also recommended.

• The summit of Half Dome is extremely dangerous in the case of lightning; Check forecast before your hike and summit early in the day to avoid afternoon thunderstorms; If a storm appears nearby, descend immediately with caution and patience on the cables and steps.

• The summit is typically 15-20*F (8-11*C) cooler than Yosemite Valley and windy conditions are common; Be prepared for cool temperatures and rain showers.

• No trash service on trails.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 

 Thursday MENU

breakfast     Quaker Oat Instant Oatmeal, 3 cups Fruit Loops dry cereal 950 calories

lunch           Panera Bread Roasted Turkey & Avocado 1/2 sandwich

                    Turkey Chili Bowl                                                                540 calories

dinner         Hormel Chili Turkey, Multigrain rice cakes, toast coconut 1250 calories   

SNACK      honey crisp apples, organic date pieces, granola                   826 calories

TOTAL CALORIES CONSUMED 3576 CALORIES

                        

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 

CALORIES BURNED
65 minutes, MayMyWalk 5 mile walk, brisk pace    988 calories  

Thursday NET CALORIES 2588 calories  

~ ~ ~ ~ ~ ~ ~ ~  

fitbit day 35

16900 STEPS

~ ~ ~ ~ ~ ~ ~ ~ 

.

AN AMAZINGLY STUPID WAY TO SPEND $1.50

Yesterday, March 18, was the 85th day since I made a snap decision to reverse the direction of my life with regards to my overall health.  Eighty-five days have passed and I have managed to avoid any sweet treats.  I have committed to eating breakfast, lunch and dinner...and that's it.  I have not had a snack in nearly 3 months. A couple of things continue to amaze me about this - and that is, that I am not craving anything in this arena.  I do not plan to go through the rest of my life completely avoiding chocolate.  I do not plan to go through the rest of my life never having a snack. Nevertheless, for the past 85 days, I have not even snacked on a healthy fruit, vegetable or nut.  I was a guy, who is embarrassed to admit that I might have had 5 or 6 different high calories snacks in any given day prior to December 24.  And I don't know, maybe I had more - I am sure that I did not have too many less.

A quick snack that costs just $1.50 - the cost to your health is exorbitant.

'nutritional' information for the 'Little Debbie' CRUNCH DONUTS

'nutritional' information for the 'Little Debbie'  NUTTY BARS

Although I have not had any cravings for all the cakes, cookies, and chocolate bars that I was eating seemingly 24 hours per day, I do occasionally pick up one of these snacks to examine their 'nutritional information.'  (Nutritional information for a chocolate bar is an oxymoron if there ever was one.)

Yesterday, while shopping I passed a display of 'Little Debbie' brand snacks.  Each of the two 'treats' was priced at just 75 cents each.   The two snacks together would set you back just $1.50. That would be a very expensive $1.50 with regard to all those empty calories.

NUTTY BARS                  460 CALORIES      CARBS 49 GRAMS      SUGARS 30 GRAMS 

CRUNCH DONUTS         380 CALORIES      CARBS 55 GRAMS      SUGARS 30 GRAMS

TOTAL BOTH ITEMS   840 CALORIES     CARBS 104 GRAMS   SUGARS 60 GRAMS

840 CALORIES!   THIS IS VERY CLOSE TO THE TOTAL THAT I HAVE BEEN CONSUMING EACH DAY FOR THE PAST 85 DAYS!  In fact, yesterday, I had breakfast lunch and dinner and consumed only 860 calories.

As you can see, this is an amazingly stupid way to spend $1.50,  and yet I used to do it all the time.  I can not change history, but I can chart the course of my future.

The mystery is NOT how I became 309 lbs - the mystery is how I didn't become 400 lbs.

I am a lucky man.  I am lucky that I stopped eating like this before it was too late.

I will take the advice of both of my brothers.  They are both fit, thin, and healthy.  They both will have a chocolate or sweet treat from time to time.  But they make it count. They eat the finest chocolates and gourmet desserts.  I do not think either one of my brothers has eaten a snack like a 'Little Debbie' in at least a decade, most likely even longer.

WEDNESDAY MENU

breakfast  SUBWAY SUNRISE MELT (turkey, ham, bacon & egg wrap)    240 calories

lunch        PANERA  cup turkey chili, 1/2 smoked turkey breast sandwich   410 calories

dinner       SUBWAY double chicken spinach salad w/tomato & onion         220 calories

total calories consumed   860 calories

CALORIES BURNED

630AM  SUPER 8 ELLIPTICAL MACHINE  40 minutes     553 calories

Wednesday Net Calories    307 calories

PANERA BREAD 1/2 SANDWICH & SALAD

 CUP TURKEY CHILI & 1/2 SMOKED TURKEY BREAST SANDWICH

410 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

CHILLY OUTSIDE - CHILI INSIDE

After finishing up with my customer around 1:30PM today I got into my car and used my GARMIN GPS to locate the nearest Panera Bread restaurant.  Last evening, while checking nutritional information posted by virtually every chain restaurant - I 'discovered' a 'Natural Turkey Chili with Beans' that looked tasty.   The caloric content really grabbed my attention.   Honestly, I couldn't believe that a bowl 1.5 Cups (402g) was only 280 Calories.   In the past I would have left my appointment and scooted over to Burger King or McDonalds (it is hard to drive more than 1/2 mile in parts of America and not find one of those restaurants)   Today, I navigated to the Panera Bread restaurant and enjoyed what seemed like the most delicious meal I can ever remember.  It is helpful to be truly hungry before sitting down to a meal.   I feel like I just landed on an exotic planet and I am discovering all its strange and new delicacies.    Sure, I know that this all sounds somewhat ridiculous - for the past many years I have been a victim of my laziness and stupidity.   I am experiencing my own personal Exodus out of a self-imposed slavery.  I am free.   Tomorrow I will weigh myself with my clothes on - as I was weighed in the doctors office.  I am curious to learn how much weight I have lost in this first week.   Happy New Year!

PANERA BREAD TURKEY CHILI WITH BEANS 280 CALORIES