UNSUNG ADVANTAGE OF EXERCISE

Now that I am temporarily sidelined with what I believe to be a hernia, I have discovered an unsung advantage of exercise.

unsung

play

adjective un·sung \ˌən-ˈsəŋ\

Simple Definition of unsung

• : not given attention and praise that is deserved for doing good things

.
When one is exercising, for example spending 90 or 120 minutes on an elliptical machine, there is at least that part of the day when one is not eating.  This past weekend, I spent a lot of time sitting in front of my computer. It is extra hard not to eat when one is just sitting around all day.  I really need to address my physical condition (calling doctor today) and get better.  soon.

.

Your Food Diary For:

Sunday, April 10, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Nice! - Honey Grahams , 6 pieces	390	72	9	6	510	24
	390	72	9	6	510	24
L U N C H
Chunky Campbell's - New England Clam Chowder	360	36	20	10	1,780	2
Trident - Alaskan Salmon Burgers, 1 patty	170	2	9	20	330	0
Butterball - Bacon	140	2	12	8	600	0
	670	40	41	38	2,710	2
D I N N E R
Broccoli - Broccoli, 2 cup	120	12	1	11	98	0
EARTHBOUND FARM - ORGANIC BABY SPINACH, 170 g (approx 3 oz, two cups)	40	0	0	4	130	0
Weight Watcher's - Cabbage Soup, 2.28 cups cooked	100	10	0	2	79	6
Potstickers - Potstickers, 10 ea	520	78	14	24	1,200	8
	780	100	15	41	1,507	14
S N A C K S
Nice! - Honey Grahams , 6 pieces	390	72	9	6	510	24
Cherry Cheese Danish, 1 Danish	560	75	26	8	570	37
	950	147	35	14	1,080	61
Totals	2,790	359	100	99	5,807	101
Your Daily Goal	1,933	241	64	97	2,300	72
Remaining	-857	-118	-36	-1	-3,506	-28
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 3 extra calories from exercise today

.

.


.



.


.

CASINO ROYALE

I had three amazing workout sessions on three consecutive days: Friday, Saturday and Sunday. In each of those three days, I had lasted a full two hours on the elliptical machine.   I guess one can say that Monday was my relaxing day - as I only spent one hour on the elliptical.

Yesterday morning I thought it would be fun to watch a James Bond movie during my workout.  The movie I selected was CASINO ROYALE starring Daniel Craig.  This movie is 144 minutes - and yesterday - so was my workout!   Another exhilarating day at the YMCA.   This particular YMCA in Moline, Illinois had a hot tub which I made use of after my workout.   Since I started my day around 6:00AM, I was able to enjoy a very intense morning workout and still be ready to face my first customer right on time.

I was always a Sean Connery guy when it came to Bond - but Daniel Craig is (also) James Bond!

My first customer was not just any customer.  My appointment was with Harlene Rivelli at Quilts by the Oz.  Harlene has owned this quilt shop since the late 80's and I have known her since I started in the business back in 1993.  I had recently seen Harlene at a small fabric show in February when my weight loss was just beginning.   It turns out, that Harlene (all 5 feet • no inches of her) was also embarking on a weight loss program.   At this February show we wished each other success. (which we both found)   From the time that Harlene began she has lost 48 lbs!   This is not easy for a woman, and it is less easy for a woman that is 80 years old!   Harlene has managed this success without adding exercise to her lifestyle.

But she did have one secret weapon.  (which she cheerfully shared with me)

Harlene had discovered a very healthy, low calorie CABBAGE SOUP recipe and was crediting a lot of her success to this menu item which she consumed at least once per day, Monday through Friday.   I had gotten the recipe from her, although I can't claim to have been the chef.   This was prepared at home a number of times and it is filling, tasty, healthy and low calorie.  When I visited my Mom in April - even she made the soup for me.   Harlene makes one batch each week - she estimates that she has made at least 20 batches since February!

My appointment with Harlene today was allegedly to sell her some fabrics (which I did)   The thing that I was really looking forward to during my visit was having lunch with Harlene - and I did.  Harlene was gracious enough to bring a bowl to her shop today which I could have with her around lunchtime. (I had specifically made this request when I booked the appointment!)   She always tweaks the recipe and today's batch had bok choy, and quite a few other specialized items.  IT WAS DELICIOUS!

Harlene and I, 'The Low Calorie Cousins'  had to pose for a photograph.   Between the two of us we have lost 139 pounds (and counting....)

If you find yourself in Moline, Illinois or anywhere in the Quad Cities - may I recommend that you visit this quilt shop.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~  

 TUESDAY MENU

breakfast  Starbucks Turkey sandwich, green apple, anjou pears (2)   510 calories
lunch        HARLENE RIVELLI'S CABBAGE SOUP
                 smoked chicken, granola                                                      455 calories
dinner      Fresh Market: cashews, wasabi peas, green bean chips
                fruit chips, Bahama Breeze blend, wasabi mix, chili lemon  1624 calories
SNACK   teriyaki beef jerky, delicious apple                                          225 calories

TOTAL CALORIES CONSUMED 2926

calories burned

MOLINE YMCA PRECOR AMT ELLIPTICAL INTERVAL SESSION

65 MINUTES, 6.43 MILES DISTANCE     1029 CALORIES
short 5 minute intermission
65 MINUTES, 6.17 MILES DISTANCE     1021 CALORIES
short 5 minute intermission
14 MINUTES, 2.03 MILES DISTANCE         228 CALORIES

TOTAL WORKOUT 144 MINUTES, 14.63 MILES
(I really dont know exactly what this mileage stat means when one is on the elliptical - surely it indicates that I took a lot of strides!)

Tuesday net calories burned 2291 calories

TUESDAY NET CALORIES  635 CALORIES

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 

I will say this... The amount of calories burned watching a James Bond movie while sitting on the couch chomping on popcorn is not quite as high as the amount of calories burned while watching a James Bond movie while working out on an elliptical machine.   As far as the workout is concerned, it went by in a flash... Excellent flick.  (Although SKYFALL was somehow amazingly better after a lackluster Quantum of Solace)   I am looking forward to November later this year when the 4th Daniel Craig Bond movie will debut in the theatre:

SPECTRE

JAMES BOND WILL RETURN - NOVEMBER 2015

COFFEE COMEBACK

I have gone from a casual coffee drinker who used to add three or four creamers on the rare occasions that I had a cup.  Since, December 24th when I flipped my life around, I have basically stayed away from coffee completely - that is, until now.

I was in a Bed, Bath and Beyond during the weekend and discovered Jordan's Skinny Syrups  (zero calorie sweeteners)   All kinds of flavors were available.  I selected vanilla.  I add one ounce of the sweetener to my coffee and it tastes delicious.  Of course, I do not use any creamer.  It is the first time that my taste buds have been exposed to something so sweet since December.  Coffee is a stimulant and I do believe that it stimulates the metabolism somewhat.  In addition, with my recent 'discovery' of the cabbage soup I have been somehow consuming even less calories the past few days.  (My wife, Jennifer, has already made the second batch of cabbage soup - our entire family finds it very tasty)    It might just be my imagination, but I am feeling thinner by the day, the past few days.   I know that that is ridiculous.  I guess I will find out on Saturday morning.

Jordan's Skinny Syrups - vanilla  0 CALORIES

Jordan's Skinny Syrups Nutrition Facts

TUESDAY MENU

breakfast  two poached eggs, cup oatmeal w/prune, two strips turkey 'bacon'    355 calories
lunch       chicken tortilla soup, baby spinach w/roma tomato,                             180 calories
dinner      baby spinach w/roma tomato, salmon burger, CABBAGE SOUP       233 calories

total calories   758 calories

CALORIES BURNED
630AM  elliptical 37 minutes   585 calories

NET CALORIES    173 CALORIES

dinner: spinach salad w/roma tomato, salmon burger, CABBAGE SOUP
233 CALORIES   

CABBAGE SOUP

I have started making a collection of all kinds of diet books which are so easy to find used for a dollar or less.  I enjoy flipping through them and finding nuggets of interesting information. Often an entire chapter can grab my attention.  Each book has something of great value to offer.  I have noticed that many of these book are filled with recipes. Another thing that I have noticed about the myriad of weight loss blogs that my fellow 'losers' publish is that they are often replete with all kinds of recipes. My blog has been bereft of a single recipe.  Until now.

I have a customer who is 81 years old and she tells me she is not quite 5' tall.  She had gained too much weight over the years and was having trouble with her mobility.  She told me that she started her weight loss in the beginning of December and had successfully shed nearly 30 pounds!  She has done this, she says without any exercise.  And when I first saw her in early February she was raving about this cabbage soup.  She says she has it twice per day.  That may be a little extreme. But should I judge?  I have been living on a 1000 calorie per day diet since December 24th.  Even my doctor who gave me the 'blessing' to continue said it was "a little extreme."

On Saturday afternoon, my wife, Jennifer went to the store with ingredient list in hand and purchased everything required to make this soup.   Jennifer whipped this up quickly and I must say it was absolutely delicious.   In fact, Jennifer has made every breakfast, lunch and dinner when I am home exactly to my specifications.  She has carefully measured every teaspoon, tablespoon and cup of everything that has been served to me.  I would never have been as successful without her tireless enthusiasm and help.  Thank you, Jennifer!

CABBAGE SOUP SIMMERING ON THE STOVE

So...without further adieu....CABBAGE SOUP
(recipe comes from Divas Can Cook, Old School Living For The Modern Woman)

I N G R E D I E N T S
1/2 head of cabbage, chopped
1 cup of celery, diced
1 cup of white or yellow onion, diced
1 cup carrots, diced
1 green bell pepper, diced
2-3 cloves garlic, minced
4 cups chicken broth
14 oz. can basil, oregano, garlic diced tomatoes
1 teaspoon oregano
1 teaspoon basil
1/2 teaspoon red pepper flakes
few shakes of black pepper
1/2 teaspoon salt (optional)

 I N S T R U C T I O N S
 1. Heat 2 tablespoons of olive oil in a large pot over medium heat.
 2. Add celery, onions, bell peppers, and carrots.
 3. Saute until slightly tender.
 4. Stir in garlic.
 5. Pour in chicken broth.
 6. Stir in tomatoes and cabbage.
 7. Bring to a boil and then reduce heat.
 8. Cook until cabbage is tender
 9. Stir in oregano, basil, red pepper flakes, black pepper and salt (optional)
10. Taste broth and adjust seasoning if needed.
11. Serve and enjoy!

N O T E S

Jazz it up by adding lots of spices, herbs and a variety of veggies.
Keeps well in the fridge for about 3 day.

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

SATURDAY MENU

breakfast   cup oatmeal w/prune, two poached eggs, two strips turkey 'bacon'    355 calories
lunch        organic herb blend salad, 6 oz Wild Alaskan Pink Salmon (can)
                 chunky grilled chicken & sausage Gumbo Soup                                 330 calories
dinner       organic herb blend salad w/tomato & 2 cups CABBAGE SOUP       123 calories

total calories consumed     808 calories

CALORIES BURNED
3PM elliptical machine 36 minutes        550 calories

SATURDAY NET CALORIES 258 CALORIES

dinner: Organic Herb Blend Salad w/tomato, 2 cups CABBAGE SOUP  123 CALORIES

HOMER SIMPSON CALORIE CONUNDRUM

There are some people who might feel that I am eating too little.   I am in Day 15 of my new program.   My program does not have a sexy name like Paleo, Slim Fast, Biggest Loser, Atkins, South-Beach, Mediterranean, Weight-Watchers, Jenny Craig or scores of other plans.  Each one has its own book (or books) and each has its legions of followers.  My diet plan is EAT LESS.  For fourteen consecutive days I have consumed less than 1000 calories per day.   Some days I have been under 800 calories.   The small amount of literature that I have seen indicates that this might be too low.  Would it have been really helpful if I had a hot dog roll with my hot dog (+100 Calories)? Would it have been helpful if I had had ranch dressing on any of my salads (+300 Calories)? Would it have been helpful if I had had my baguette with my Turkey Chili (+100 Calories)? Would it have been helpful if I had had only one piece of cake as some kind of misguided reward (+400 Calories)?

I am convinced that my body is sending signals to me thanking me for finally giving it the fuel to operate properly.   In the past, I might have consumed 3000, 4000 or even 5000 calories per day. What nutritional benefit did the Ho Ho's, Oreos, Dunkin' Doughnuts, Klondike Bars, or M&M's provide?  Homer Simpson eats a lot of calories, but how much of what he eats is actual food?  At the suggestion of my doctor I have added a multivitamin and vitamin D supplement to my daily routine. It is not my intention to live on 1000 calories per day in perpetuity.   I do not know when precisely I will be ready to increase it.   My next followup appointment with my doctor is on February 20 - and I will discuss this with him at that time.  I hope he recognizes me. 

I never ate as badly as Homer.  In my defense, it is hard to compete with a cartoon character.