ELLIPTICAL MACHINE

It is weird that during the 6 weeks or so that I was on the 'dl' (disabled list) with my hernia problem - the elliptical machine in the fitness room of my building has been broken.  The left handle completely came off the unit.  In fact, I was the last person to use the machine before it was completely out of order.  When I returned home from Salt Lake City - with the permission of my surgeon to return to normal life - the machine was finally fixed.  One might wonder why it takes 6 weeks to fix a broken piece of fitness equipment. This downtime probably would have disturbed me much more if I had been actually affected by its downtime, but I wasn't.  Yesterday, I used the elliptical machine for the first time in 6 weeks. Since that machine uses different muscles than simply treadmilling or hiking - I think I did feel a good healthy soreness during the day while I was working. It was a great feeling. Now that summer is here - I will have any of three options available to me. Walking outdoors, treadmilling or elliptical machining. As I wrote yesterday - It is good to be back!

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Your Food Diary For:

Tuesday, May 24, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Egg, whole, cooked, poached, 3 large	215	1	14	19	446	1
Butterball - Bacon Style Turkey, 4 slices	140	2	12	8	600	0
Sage - Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
Nature Valley Crunchy Granola Bar - Oats'n Honey	190	29	7	3	180	11
	735	82	34	31	1,229	49
L U N C H
SUBWAY FOOTLONG FRESH FIT - 9-GRAIN WHEAT BREAD ROAST BEEF (no cheese) MUSTARD, 1 FOOTLONG	640	90	10	48	1,400	14
Apples - Apples, 2 medium apple	160	44	0	0	0	32
Kellogs - Nutrigrain Bar - Strawberry, 1 Bar	130	25	4	2	117	12
	930	159	14	50	1,517	58
D I N N E R
EARTHBOUND FARM - ORGANIC BABY SPINACH, 170 g (approx 3 oz, two cups)	40	0	0	4	130	0
Tomatoes - Cherry Tomatoes	24	0	0	0	0	3
Classic Grilled Cheese Sandwich, 1 sandwich	540	46	27	25	700	2
Campbell's - Condensed Tomato Soup, 1 cup (120mL)	180	40	0	4	960	24
	784	86	27	33	1,790	29
Totals	2,449	327	74	113	4,536	136
Your Daily Goal	2,989	373	99	150	2,300	112
Remaining	540	45	24	36	-2,236	-24
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,059 extra calories from exercise today

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       Your Exercise Diary for:

Tuesday, May 24, 2016

Cardiovascular	Minutes	Calories Burned
STAR TRAC ELLIPTICAL	92	1,167
MFP iOS calorie adjustment	N/A	-108
Add Exercise Quick Tools
Daily Total / Goal	93 / 30	1,059 / 590
Weekly Total / Goal	166 / 210	2,119 / 4,130

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I AM BACK

Weeks ago when I was mired in self-pity with my hernia, I knew that eventually I would be back. I can now report that I am back. I am back in Chicago after spending 5 days in Salt Lake City. Much more importantly, it is clear that I am back regarding my recent setback, that is, the hernia issue. I am completely back. I have no residual pain. It is as if it never happened.

It amused me to calculate how much stepping I have accomplished in the past seven days in comparison to the total stepping that I accomplished in April when my injury first began.

PAST SEVEN DAYS                 182,756 STEPS
ENTIRE MONTH OF APRIL 170,430 STEPS
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I am very pleased with my physical progress. The hernia is now officially a distant memory.
Good Riddance!

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Your Food Diary For:

Monday, May 23, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Cliff Bar - Chocolate Chip, 1 bar (68g) 2.4 oz	250	45	5	10	150	22
Wendy's Artisan Breakfast - Biscuit Sandwich With Bacon and Eggs, 1 sandwich	400	38	19	19	820	5
Nugo - Vanilla Yogurt Bar, 2 bar (50g)	340	52	5	22	300	26
	990	135	29	51	1,270	53
L U N C H
Apples - Apples, 4 medium apple	320	88	0	0	0	64
Lundberg - Organic Koku Seaweed Rice Cakes	420	98	4	7	525	7
	740	186	4	7	525	71
D I N N E R
Homemade - Lasagna	760	50	24	38	1,000	20
Caesar salad - Salad, 1 plate	200	10	14	5	380	2
	960	60	38	43	1,380	22
S N A C K S
Nabisco - Southwest Airlines - Plane Cookies	390	63	12	6	270	21
	390	63	12	6	270	21
Totals	3,080	444	83	107	3,445	167
Your Daily Goal	2,989	373	99	150	2,300	112
Remaining	-91	-71	16	43	-1,145	-55
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,059 extra calories from exercise today

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       Your Exercise Diary for:

Monday, May 23, 2016

Cardiovascular	Minutes	Calories Burned
Walking	72	894
MFP iOS calorie adjustment	N/A	165
Add Exercise Quick Tools
Daily Total / Goal	73 / 30	1,059 / 590
Weekly Total / Goal	73 / 210	1,059 / 4,130

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HUMOROUS SIDENOTE:

When I returned to my home, the doorman in my building was advising me to take it easy as I was managing two suitcases.  I explained that I was completely healed from my hernia.  She asked me if I had the hernia removed. I tried to explain that it doesn't quite work that way. But there was no convincing her - she was steadfast in her belief that I should have had a hernia removal. Technically, it may not have been removed - but it is gone.
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ONE MORE WEEK

I admit I was nervous when I visited my surgeon yesterday. During the week I have been feeling slight discomforts and twinges in my abdominal area that I have never noticed before. Last weekend, I even started feeling (and/or imagining) pains and twinges on my left side (my surgery was on the right side!). When I met with my surgeon today, I immediately blurted out that I feared that I was suffering from a new hernia. It took him all of 30 seconds to assuage my fears.  There is no new hernia. The hernia surgery is healing precisely as it should. I have been advised to continue to not lift more than 15 pounds for one week more. After the third week, I was advised that I could physically do whatever I wanted whenever I wanted.  On Monday and Tuesday, I have appointments with customers who will be unoffended as I go back and forth into their stores to bring my samples in on multiple trips. On Wednesday, I fly to Salt Lake City for International Quilt Market. By the time that I return, I should be ship shape and ready to resume my life as it was before this unpleasantness started. The hernia surgery wasn't the worst thing that can happen to someone, but I am glad that this chapter in my life is soon to be concluded.

The surgeon had indicated that my bicycle ride last weekend was not my best idea. The reason that bicycle riding during week one of recovery was ill-advised was that if I had fallen down somehow, that would have been a problem. Nevertheless, I had no mishaps during the bike ride and caused no problems with my recovery. Most of my phantom pains, twitches and twinges ceased to be a nuisance after being assured that I had healed properly.  Once I returned home, I hopped onto my treadmill for a full 90 minute session.  This was the first time I had done any exercise in four days. I think now with a more serious effort to get back on track calorie-wise and the resumption of a daily calorie burn I will have a better shot at losing some of the excess pounds that have been creeping back on.

SATURDAY WEIGHT 239 LBS
better than last week, still much work to do

Your Food Diary For:

Friday, May 13, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker - Grits - Instant - Original	200	44	0	4	620	0
Butterball - Bacon Style Turkey, 4 slices	140	2	12	8	600	0
Egg, whole, cooked, poached, 3 large	215	1	14	19	446	1
	555	47	26	31	1,666	1
L U N C H
Nathan's Skinless Beef Franks	280	2	26	10	960	0
Campbells Soup Italian Wedding	200	26	5	12	820	8
	480	28	31	22	1,780	8
D I N N E R
Shrimp - Cooked, breaded and fried	400	19	20	35	569	0
Cream Corn	100	22	1	2	360	8
Codfish - Codfish	100	0	1	22	74	0
	600	41	22	59	1,003	8
S N A C K S
Sage - Red Delicious Apple, 2 medium	190	50	1	1	4	38
Ghirardelli - Chocolate 86% Cacao	250	15	25	3	0	5
	440	65	26	4	4	43
Totals	2,075	181	105	116	4,452	59
Your Daily Goal	2,665	333	89	134	2,300	100
Remaining	590	151	-16	18	-2,152	40
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 735 extra calories from exercise today

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       Your Exercise Diary for:

Friday, May 13, 2016

Cardiovascular	Minutes	Calories Burned
MATRIX TREADMILL	90	800
MFP iOS calorie adjustment	N/A	-65
Daily Total / Goal	91 / 30	735 / 590
Weekly Total / Goal	160 / 210	1,331 / 4,130

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WEIGHT RESTRICTIONS NEED TO BE LIFTED - SOON

Today I visited a customer in Wisconsin. This customer reviewed my entire button line, my entire trim line and my entire Japanese fabric line. Normally, my lines would have been three heavy suitcases. I am currently under doctors orders to refrain from lifting more than 15 pounds. Some of my suitcases when full weigh 75 pounds or more. I have removed all the suitcases from my car and put my lines in multiple canvas tote bags. I made nearly 10 trips in and out of the store to bring in my lines and made the same number of trips to get my lines back out to the car again. Although the staff at the store offered to assist me - I just figured I would be accumulating steps on my fitbit. Later today, Friday, I visit my surgeon again. The last time I saw him, two weeks ago, I was lying in an operating room staring at bright lights overhead. I am hopeful that he will determine that I have healed according to schedule. I really need to be allowed to lift more than 15 pounds - soon.

I desperately need my spring weight restrictions lifted!

Your Food Diary For:

Thursday, May 12, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker - Grits - Instant - Original, 2 packet	200	44	0	4	620	0
Sage - Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
Mozzerella Cheese and Proschiutto	80	0	6	7	340	0
Hormel-Kirkland Signature - Bacon	160	0	12	12	700	0
	630	94	19	24	1,664	38
L U N C H
roast beef and provolone cheese, 1 sandwich	390	41	15	26	1,430	4
Apple, Red Delicious, Medium, 2 medium apple	190	50	0	0	4	38
	580	91	15	26	1,434	42
D I N N E R
Manhattan Clam Chowder, 2 cup	240	36	6	10	1,600	6
Butternut - Enriched Hot Dog Bun, 2 bun	220	42	3	6	440	4
Nathan's - Beef Hot Dog, 2 Hot Dog	300	2	26	12	820	0
	760	80	35	28	2,860	10
Totals	1,970	265	69	78	5,958	90
Your Daily Goal	2,002	250	66	101	2,300	75
Remaining	32	-15	-2	23	-3,657	-14
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 72 extra calories from exercise today

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ONE WEEK AGO

As I write this it is precisely 8:00AM Central Time in Chicago.  One week ago at this time, I was probably being stitched up after my surgeon placed a medical mesh over the internal rip in my abdomen that was allowing my intestines to go places where they were very unwelcome and the cause of considerable pain and discomfort. I guess I could have just written that I had had a hernia surgery. My recovery form this minimally invasive procedure has astounded me. I was walking like an old man for two days afterwards and taking a strong prescription for pain.  By day three, it has become evident to me that I was no longer in pain and therefore stopped taking the painkilling medication.  On the third day I was able to navigate a four mile walk with my family around Chicago. This was just a casual stroll.  As the week ended on on Wednesday and Thursday, I was able to spend two hours on the treadmill zipping along at a 4.2 mph pace with seemingly no ill effects, each day logging more than nine miles.  As I was coming out of my anesthetically induced stupor one week ago - I didn't think that the speed of my recovery would be quite so fast. Still I am operating under a highly restrictive order to avoid lifting anything more than 15 pounds.  One week from today, I will visit my surgeon, hopefully for the last time with final instructions which will allow me to resume my life as before (or at least a schedule that will advise me when that time is due).

two gallons of water weigh approximately 15 pounds - this is the limit of what I can lift until the restriction itself is lifted

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Your Food Diary For:

Thursday, May 5, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
3 Egg Omelette - Ham and Cheese	400	1	30	40	1,225	0
Kirkland - Pre-Cooked Bacon	240	0	18	18	1,050	0
	640	1	48	58	2,275	0
L U N C H
Peanut Butter and Jelly Sandwich	520	70	30	18	700	26
	520	70	30	18	700	26
D I N N E R
Golden Butternut Squash	110	21	2	2	740	12
Broccoli	120	12	1	11	98	0
Chinese Style Orange Chicken	640	48	32	42	660	12
	870	81	35	55	1,498	24
S N A C K S
CHERRY VANILLA GRANOLA	500	83	15	10	125	31
Add Food Quick Tools	500	83	15	10	125	31
Totals	2,530	236	128	141	4,598	81
Your Daily Goal	2,974	372	99	149	2,300	111
Remaining	444	136	-28	7	-2,298	29
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,044 extra calories from exercise today

Your Exercise Diary for:

      Thursday, May 5, 2016

Cardiovascular	Minutes	Calories Burned
MATRIX TREADMILL	65	606
MATRIX TREADMILL	65	594
MFP iOS calorie adjustment	N/A	-156
Daily Total / Goal	131 / 30	1,044 / 590
Weekly Total / Goal	448 / 210	2,763 / 4,130

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Session 1  minutes: 65   distance: 4.57miles    calories: 606

Session 2  minutes: 65   distance: 4.69miles    calories: 594

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NINE MILES

I remember so well that day in early April when I was taking an urban hike in Bloomington, Illinois and how much pain and discomfort I felt.  The last two miles of that hike were painful and proved to me finally that something was wrong with me. I spent two hours keeping ice on my abdomen thinking that would help.  Ice is not the cure for a hernia. Rest is not the cure for a hernia. Only surgery is the cure for a hernia.  It was less than one week ago when I had my surgery.  I have followed the advice of my doctor and I have not lifted anything weighing more than 15 pounds.  I have also followed the advice that I could walk as much as I pleased as long as I felt no pain or discomfort.  Yesterday, I 'walked' nine miles on the treadmill. It was a bonafide workout. My speed was set to 4.2 miles per hour - which is very close to my top speed of 4.5 mph. After two sessions of 65 minutes each - I had accumulated 9 miles. It felt so good to be breaking a sweat. 

Your Food Diary For:

Wednesday, May 4, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
3 Egg Omelette - Ham and Cheese, 1 Omelette	400	1	30	40	1,225	0
Kirkland - Pre-Cooked Bacon	240	0	18	18	1,050	0
	640	1	48	58	2,275	0
L U N C H
Pepperidge Farm - Sourdough Bread, 4 slice	480	88	6	16	880	8
Sensational Seafood Salad	380	18	28	18	960	6
	860	106	34	34	1,840	14
D I N N E R
Homemade - Chicken Breast	360	0	0	0	0	0
Spaghetti With Meat Sauce	480	126	3	21	0	0
	840	126	3	21	0	0
S N A C K S
Nature Valley - Oats 'n Honey Crunchy Granola Bar, 2 bars	190	29	6	4	160	12
Apples, 1 medium apple	80	22	0	0	0	16
	270	51	6	4	160	28
Totals	2,610	284	91	117	4,275	42
Your Daily Goal	2,867	358	95	144	2,300	107
Remaining	257	74	4	27	-1,975	65
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 937 extra calories from exercise today

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Your Exercise Diary for:

Wednesday, May 4, 2016

Cardiovascular	Minutes	Calories Burned
MATRIX TREADMILL	65	596
MATRIX TREADMILL	65	608
MFP iOS calorie adjustment	N/A	-267
Daily Total / Goal	131 / 30	937 / 590
Weekly Total / Goal	316 / 210	1,663 / 4,130

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