YOU ARE WHAT YOU EAT

YOU ARE WHAT YOU EAT.  We have all heard this before. The reason we have all heard this is that it is true. Those of us who load up on high fat, high calorie, low protein, processed junk food become more miserable, irritable, and slothful. (I have seven years experience in this category, I am definitely speaking from experience.)

Those of us who eat low fat, low calorie, high protein, healthy natural foods become more cheerful, easy-going, and energetic. (I have seven weeks experience in this category.  I can tell you that I prefer being in this group)

It is true, you are what you eat.  Or, as the extremely talented musician, Frank Zappa wrote nearly 35 years ago...."You Are What You Is." 

YOU ARE WHAT YOU IS (and you are what you eat)

Of course, if it is true that you are what you eat, after reviewing my menu for the past few weeks...I might start looking like this...

I have been eating a lot of spinach lately....I wonder if I am getting stronger

I am definitely going to discover the 'skinny person' hiding within me.  (I know that he is in there somewhere.)

MONDAY MENU
breakfast   3" SUBWAY SUNRISE MELT on FLATBREAD                         240 CALORIES
lunch         Jason's Deli Bowl Spicy Seafood Gumbo                                      230 CALORIES
dinner        Jason's Deli Salmonwich 1/2, sandwich, Beef Stew 1 cup             480 CALORIES

total calories consumed 950 CALORIES

calories burned
6AM    LaQuinta Elliptical Machine 30 minutes                              500 CALORIES
6PM     LaQuinta Elliptical Machine 30 minutes                              500 CALORIES

total calories burned  1000 CALORIES

NET CALORIC DEFICIT       50 CALORIES

Jason's Deli Dinner: 1/2 WILD SALMONWICH, CUP of BEEF STEW     480 CALORIES  

SUBWAY BREAKFAST:   3" SUNRISE SUBWAY MELT w/tomato      240 CALORIES   ($2.50)
The Subway Melt is a good value, at about a penny per calorie!

ON THE ROAD AGAIN

Late Saturday evening I drove from Chicago to Bloomington, Illinois for a two-day mini wholesale fabric show.   I am staying at a LaQuinta Hotel because it has a fitness room.   I don't think that my morning workout on the elliptical machine was as strenuous as the workouts that I have had at home, as I am dealing with a different machine and different settings - nevertheless, the machine reported that my half hour workout burned 300 calories yesterday morning at 6:00AM.   I will be using this machine for the next two days, so I started with my evening workout to increase some settings to make it more challenging.

The hotel offered a 'free breakfast.'  However there was absolutely nothing that was suitable for me.   I did 'harvest' a couple of apples, just in case, I needed them for an 'emergency' meal.   I had planned on trying a breakfast item at Subway which was directly across the street.   Apparently Subway is not open at 7:00AM on a Sunday.  So, I started driving.  I found a Bob Evans restaurant.  After I sat down, I visited the nutritional website for Bob Evans and found a Western Omelette.  And that is precisely what I ordered for breakfast.  It was a sizable portion and was only 278 CALORIES.  Of course, I avoided home fries, and toast and jam - the kinds of things that could easily have doubled the calorie count of this breakfast.

Bob Evans - 10.4 oz Western Omelette w/Egg Lites  278 CALORIES

Within a 5 minute drive of the location of my mini wholesale fabric show is a Jason's Deli.  I had lunch and dinner at Jason's Deli yesterday, and I am sure to have lunch and dinner there again today.  Jason's is my favorite restaurant!


The Jason's Deli in Bloomington, Illinois had a drive-thru window.  I was able to scoot away from my show for just 15 minutes to get my lunch to-go.

Jason's Deli - Spicy Seafood Gumbo (to-go) 230 CALORIES

After my show and before I returned to my hotel, I stopped at Jason's Deli again for dinner.  (The only thing that kept me away Jason's for breakfast was that the restaurant didn't open until 10AM.  For Dinner, I tried something new: ASIAGO POT ROAST SANDWICH (half) with Fire Roasted Tortilla Soup. The meal was absolutely delicious.

Jason's Deli - Fire Roasted Tortilla Soup & Asiago Pot Roast Sandwich (half)     460 CALORIES

SUNDAY MENU

breakfast  BOB EVANS western omelette w/egg lites                            268 CALORIES

lunch        JASON'S DELI spicy seafood gumbo                                    230 CALORIES

dinner       JASON'S DELI Asiago Pot Roast, Tortilla Soup                   460 CALORIES

total calories consumed 958

CALORIES BURNED

6AM   LaQuinta Elliptical Machine 30 minutes               300 CALORIES

7PM    LaQuinta Elliptical Machine 30 minutes               500 CALORIES (I increased settings)

(The elliptical machine at the LaQuinta Hotel has a feature that my home elliptical does not have. This machine counts the number of steps taken during a workout. This machine indicated that in my 30 minute evening workout, I had taken 2030 step.  I have nothing to compare this to, but it seems like a lot!)

total calories burned      800 CALORIES

NET CALORIC INTAKE  158 CALORIES

LESS IS MORE

I have had one day to celebrate and contemplate the fact that I currently 'only' weigh 268 lbs.  For many human beings living on this planet, this would be an insanely high number.   Considering that I arrived at 268 lbs from 309 lbs only 46 days ago, it seems like a good number.

This past week, I continued my daily sub-1000 calorie consumption as I have been doing since December 24, 2014.  Since I began this journey I have not had one snack.   I eat breakfast, lunch and dinner.  That's it. When I sit down to breakfast each and every day, I am truly breaking my fast from the night before.  This was the first week that I almost exclusively worked out on the ELLIPTICAL TRAINER. (I 'walked' on the treadmill only on Saturday morning.)

I worked out for a total of 7.5 hours (one 60 minute walk and thirteen 30 minute sessions on the elliptical machine) which burned 5397 CALORIES.

My weight loss for the week was 4.7 lbs

The previous week I was just a little bit 'psychotic'.   I 'walked' 80 miles on the treadmill.   I spent 20 hours, 'walking' at 4 mph for 60 minutes each session. (twenty sessions total)  I calculated that I should have burned 12,000 CALORIES.

My weight loss for the week that I 'walked' 80 miles, burning 12000 CALORIES was 'only' 3.7 lbs.

CONCLUSION: REGARDING EXERCISE....
                            ...S O M E T I M E S...
                            L E S S  I S  M O R E

I decreased the hours spent working out, and experienced better results.   Conclusion: LESS IS MORE!

SATURDAY MENU

breakfast    three poached eggs, two strips turkey 'bacon'                                     280 CALORIES

lunch          4 oz salmon filet, spinach, vinaigrette dressing, pumpkin soup          364 CALORIES

dinner        Mahi Mahi burger, spinach pancake, iceberg lettuce, pumpkin soup  282 CALORIES  

total consumption        926 CALORIES

CALORIES BURNED

6AM  ELLIPTICAL 30 minutes  400 CALORIES

1PM   ELLIPTICAL 30 minutes  400 CALORIES

total burned  800 CALORIES

NET CALORIC INTAKE        126 CALORIES

Mahi Mahi burger, spinach pancake, lettuce wedge w/vinaigrette, Pumpkin Soup        282 CALORIES

AND AWEIGH WE GO!

This morning I am showing my age, using a catchphrase from Jackie Gleason.  Jackie Gleason, best known for THE HONEYMOONERS, had a catchphrase in later years.... "And Aw a a y We Go!"   The phrase spoken during The Jackie Gleason Show which was off the air by 1970. (I was 13 years old in 1970.)  Nevertheless, I consider myself a fan of Gleason, and the title of my blog entry today takes its inspiration from The Great One,  Jackie Gleason.  (Sorry, Sean Hannity & Mark Levin - Jackie Gleason was the original Great One!)

"And Awa a a y We Go" Such a popular catchphrase, Gleason recorded a song with that tittle 

268 lbs

I weigh 268.0 lbs.
I lost 4.7 lbs this week.
I lost 41.0 lbs in 45 days. Today begins Day 46.
I have lost 5 inches on my waist.  
I am still at the beginning of a journey that never ends.
I weigh 268.0 lbs. (45 days ago I weighed 309 lbs)
I have lost 13.26% of my weight since Dec 24.
I have lost 1.7% of my weight since last Saturday!
I have had an extremely successful week losing lost 4.7 lbs.
I have a BMI (Body Mass Index) of 35.85 (still Class II obesity)
I had a 42.0 BMI on December 24, 45 days ago (Class III obesity)
I should 'graduate' from Class II into Class I within 2 weeks.
I have one word to describe how I feel right now - ecstatic
...I know how to begin this week... 
ELLIPTICAL MACHINE



ELLIPTICAL TRAINER

Last Saturday I started using the elliptical trainer. Each day I set the machine to my weight, set the timer to 30 minutes and entered the maximum resistance of '10.'

I used the elliptical twice per day Saturday thru Friday.

The very first time that I used this machine I 'burned' 320 calories.

The second session on Friday, I managed to 'burn' 395 calories.

As I have improved, I continue to be quite winded when I am done.

There is plenty of room for further improvement.

FRIDAY MENU

breakfast   three poached eggs, two strips turkey 'bacon'                                280 CALORIES

lunch         Mahi Mahi burger, spinach, vinaigrette, cup chicken broth          182 CALORIES

dinner        8 oz Jumbo Scallops, spinach, vinaigrette, zucchini pancake

                  Organic Chicken Broth                                                                  365 CALORIES

total caloric consumption   827 CALORIES

CALORIES BURNED

6AM  elliptical 30 minutes  380 calories

5PM   elliptical 30 minutes  395 calories

total calories burned 775 CALORIES

NET CALORIES 52 CALORIES

JUMBO SCALLOPS, spinach, w/vinaigrette dressing, zucchini pancake, chicken broth   365 CALORIES

I do not live in Maryland, nevertheless, I am on 'Highway 268' heading south!

WHAT IS A CALORIE?

Many of us consume too many calories.
Lots of us try to burn off excess calories.
In order to survive and thrive we need the proper amount of calories.
Some foods are rich (or super rich) in calories.
Some foods are low (or void) of calories.
People paying attention to their weight, often count calories.
Weight gain is a result of consuming too many calories.
Weight loss is a result of a deficit of calories.

OK, here is a question that I am going to ask myself:  WHAT IS A CALORIE?
(It is at this point of my blog entry that I will 'save' what I have written and do a little research on the internet - because one thing I know for sure - I do not know what a calorie is)

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

Hi, it's me...I'm back.  Here is what I have learned from GOOGLE definitions:

cal·o·rie

kal(ə)rē

noun

noun: calorie; plural noun: calories; noun: cal.

1. either of two units of heat energy.

   • the energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules).

     noun: small calorie; plural noun: small calories
   • the energy needed to raise the temperature of 1 kilogram of water through 1 °C, equal to one thousand small calories and often used to measure the energy value of foods.

     
     

This definition is a bit technical.  But there is one useful part of the definition that we can try to understand.  A calorie is 'often used to measure the energy value of foods.'    This starts to make sense to me.  Food is fuel.  Calories are the measure of how much fuel a particular food has.   Still there are good fuels and bad fuels.

I was searching for a very simplistic explanation of what a calorie is and I found something useful on kidshealth.org:

You can find out how many calories are in a food by looking at the nutrition facts label. The label also will describe the components of the food — how many grams of carbohydrate, protein, and fat it contains. 

Here's how many calories are in 1 gram of each:

• carbohydrate — 4 calories

• protein — 4 calories

• fat — 9 calories

That means if you know how many grams of each one are in a food, you can calculate the total calories. You would multiply the number of grams by the number of calories in a gram of that food component.    I always tell my daughter to 'check her work' when she does a math problem - so here I will take my own advice.  I want to check if this information is actually correct - Up until this very moment I had no idea that the calories of any food were based on the calories in the three components: carbohydrates, protein & fat.  

So, I borrowed a Hershey's Chocolate Bar that my daughter has in the refrigerator.   It proudly proclaims that one bar contains 210 calories.   Back in the old days, I would have thought nothing of having two chocolate bars before dinner.  I have not had too many 400 calorie  meals in the past five weeks.  Sorry, I digressed.... now back on topic:

Hershey's Chocolate Bar 'Nutrition' Facts
SERVING SIZE   1 BAR
CALORIES 210
TOTAL FAT           13 GRAMS                            13x 9=117 calories
PROTEINS              3 GRAMS                                3x4=12  calories
TOTAL CARBS     26 GRAMS                              26x4=104 calories
117+12+104=233 CALORIES (perhaps the slight different result is from rounding errors - but it certainly gives us a good idea of what types of foods are high calorie)

We need calories (fuel) to exist.   We all know that we will 'burn' an elevated number of calories if we vigorously exercise.   We also 'burn' calories simply by sleeping.  We burn calories every moment of every day.  It takes energy for our body to function and our body is functioning 24/7.

We gain weight when we consume more calories than we need.   Our body is very good at storing calories for a time when we might need them later.   Many people take vitamins each day to supplement their diet.   The reason that we take them every day is that our body DOES NOT STORE THEM.  Whatever excess vitamins we consume on Monday are expelled by the body on a daily basis.  We don't have that 'problem' with calories.  Our body is an efficient calorie storing machine.   Our body will convert excess calories into fat.

And here is the most obvious analysis of the year:

EXCESS FAT MAKES US FATTER.

Conversely, a deficit of calories will encourage the body to use that storehouse of fat and convert to calories to fuel our bodies.  This is how we lose weight.

The current scientific consensus is that for every 3500 excess calories that the body turns to fat - the scale will reflect an additional pound.   The reverse is true - for every accumulated deficit of 3500 calories less than the body needs - our body will use fat to convert to calories and our scale will reflect the one pound loss.

The less technical definition of calories

THURSDAY MENU

BREAKFAST   two poached eggs, 2.5 oz SALMON                                   275 CALORIES

LUNCH             Jason's Deli Spicy Seafood Gumbo                                     301 CALORIES

DINNER            Turkey Burger, Spinach, Vinaigrette, Zucchini Pancake
                            cup of chicken broth soup                                                   328 CALORIES

                 TOTAL CALORIC CONSUMPTION        904 CALORIES

CALORIES BURNED

6AM  30 minutes ELLIPTICAL   380 CALORIES
6PM  30 minutes ELLIPTCAL     390 CALORIES
                                    TOTAL CALORIES BURNED 770 CALORIES


NET CALORIC CONSUMPTION   134 CALORIES

Kirkland Turkey Burger, Zucchini Pancake, Spinach w/Vinaigrette, Chicken Broth Cup   328 CALORIES

Another week has gone by.  Last week I was disappointed as I thought I would have lost more weight than I did in that particular week.  This week, I am trying to keep expectations low.  I did everything possible to have a good weigh-in tomorrow.   I worked out 1 hour per day (two sessions, 30 minutes each) and I kept my caloric intake on meals under 1000 calories each day.   Today, Friday, is Day 45 of my program.  When I woke up 45 days ago to visit the doctor, I was 309 lbs. Last Saturday, I was 272.7 lbs.   I am hopeful that my metabolism will have been cooperative this week and shed at least the three pounds to get me into the 260's.   I will know in 24 hours.    See you tomorrow!

1. • 
     

L'CHAIM! TO LIFE!

Could anything be more true?

Some of my best friends are Jewish.   This is really not so amazing as I am Jewish.  When Jews gather together to celebrate Shabbat (the Sabbath) and other happy life events - we toast, "To Life." (L'chaim)   Many people familiar with the musical, Fiddler on the Roof,  remember the song, "To Life"  (L'chaim)  In fact, L'chaim is really plural, and the toast is better understood as 'To Lives.'   None of us lives alone, we all count on each other to experience meaningful lives.  So, why am I telling you all this?  In two weeks, I will be attending the birthday party of my dear friend, and Rabbi at my neighborhood Chabad House.   I know that there will be many 'L'chaims' during this celebration. When we toast L'chaim it is usually with 1oz of vodka or whiskey or scotch.  I need to plan in advance how I can participate in the 'L'chaims' without busting my calorie budget. It is not complicated. I will just fill my 'L'chaim' cup only 1/3 full, so that I can enjoy the camaraderie of sharing 'L'chaims' with my friends.

I am lucky that I am not a regular drinker.  Alcohol consumption can greatly interfere with weight loss.   I was curious how many calories are in some of the drinks that I have enjoyed in the past.

GREY GOOSE VODKA 1oz               69 CALORIES
MAKER'S MARK BOURBON 1 oz.  69 CALORIES

It appears that if I only 'fill' my cup 1/3 full, I will be able to fully enjoy myself.  And that, is my plan.
L'Chaim!

Tevye and Lazer Wolf toast 'L'Chaim' as they have sealed the deal on the marriage of Tevye's daughter.

~ ~ ~ ~ ~ ~

I have enjoyed virtually every meal I have eaten since December 24th, when I started my lifestyle changes.   Today, at Costco, something caught my eye that I would never have seen or considered in my previous life.   Something called: Vegetable Yakisoba (Japanese Noodles)  

This product was described as "Japanese-style stir fried noodles with crisp vegetables and a savory sauce."   It sounded good to me.   A 4.5 oz serving has 250 calories.   On Wednesday evening, I tried the Yakisoba and it was in fact, delicious!  Experimentation is fun.  

WEDNESDAY MENU

breakfast  3 poached eggs, 2 strips turkey 'bacon'                                280 CALORIES

lunch        3 oz beef, sweet potato bisque soup, spinach w/balsamic   327 CALORIES

dinner      4.5 oz YAKISOBA JAPANESE NOODLES

                sweet potato bisque soup                                                       350 CALORIES

TOTAL CALORIES      957 CALORIES

calories burned

6AM  30 minutes elliptical  380 CALORIES

6PM   30 minutes elliptical  390 CALORIES

total calories burned 770 CALORIES

NET CALORIES 187 CALORIES

YAKISOBA JAPANESE NOODLES w/Sweet Potato Bisque Soup  350 CALORIES

And finally.... a last word

A favorite quote from my Rabbi, goes something like this:  "Jews don't drink, we L'chaim!"   I think he means that there is a spiritual benefit when we L'chaim.   I have to admit, it does sometimes kinda feel like drinking!

More dubious 'wisdom' from Homer Simpson

ELLIPTICAL IMPROVEMENT IS SWIFT

I started using the elliptical trainer on Saturday.   On Saturday, Sunday, Monday and Tuesay I used the elliptical twice per day.  Each time I limited myself to 30 minutes.  (That's almost funny - I promise when I got off the machine each time - I didn't have a minute more in me!)

Each time I get on, I plug the same information into the machine: weight 273 (my last official weight) and I set the machine to 'calorie burn.'    I start pedaling with no particular goal in mind relative to speed, I am just pedaling along at a rate that seems natural and comfortable.   Still without trying to improve, the improvement has come naturally.


SESSION                CALORIES BURNED
SATURDAY AM              322
SATURDAY PM               330
SUNDAY AM                   340
SUNDAY PM                    360
MONDAY AM                  350
MONDAY PM                   360
TUESDAY AM                 370
TUESDAY PM                  380

I am in awe of how fast one can improve in such a short period of time.   As I have improved, I remain just as winded (or more winded) than when I first began using the machine.   I am definitely 'getting more bang from my buck' from the 60 minutes that I am devoting to exercise each day.

TUESDAY MENU
breakfast   three poached eggs, two slices turkey 'bacon'                                    280 CALORIES
lunch         Jason's Deli Bowl Spicy Seafood Gumbo                                          301 CALORIES
dinner        Mahi Mahi burger, iceberg lettuce w/balsamic, Spinach Pancake
                  Sweet Potato Bisque Soup                                                                  312 CALORIES


TOTAL CALORIES       893 CALORIES

calories burned
6AM elliptical  30 minutes   370 CALORIES
7AM elliptical  30 minutes   380 CALORIES

total calories burned  750 calories

NET CALORIC INTAKE   143 CALORIES

photograph by Sara Jacobs, age 12

Mahi Mahi Burger, Spinach Pancake, Iceberg Lettuce wedge, Sweet Potato Bisque Soup  312 CALORIES 

WORKOUTS ARE CHALLENGING AND FUN AGAIN

It snowed all day on Sunday.  When the snow in Chicago finally stopped on Sunday night, it was reported that we had accumulations of 19 inches.   It was said to be the fifth biggest storm in Chicago history.  My daughter was happy as her school was closed due to weather for the third time this winter.  The cartoon below indicates that the obesity epidemic is widespread. A couple of sunny days when the temperature rises above freezing will solve the snowman's problems.  Most of us will have to work a little bit harder get into shape.

A few warm days, and this snowman will no longer be obese.  Most of us are not so lucky.

For a few weeks I had been simply 'walking' on a treadmill. In order to amuse myself while I was 'walking' I was watching a myriad of TV shows in the fitness room.  I hardly watch any TV at all in the home - so this was not very compelling entertainment.   It was even worse when I got up to the fitness room and someone was already watching something even more boring that what I would have selected.

Just two days ago I started using the elliptical and this is now my exercise machine of choice.  On Sunday my exercise routine got a jolt when I made a terrific purchase at the Micro Center computer store. BLUETOOTH HEADPHONES. (no wires)  I am a guy who owns more than 10,000 songs.  I have about half of them loaded right on my iPhone. I have had some past experience with wired headphones while working out and I always managed to swing my hand into the wire and crash my iPod onto the floor. This can no longer happen. I have been having great fun creating playlists and listening to artists that I have not heard in ages. With 10,000 songs in my arsenal it will take me a very long time to re-discover all of my own music.

This is the single most important device for me to enjoy my workouts: BLUETOOTH HEADPHONES

The reason that I am enjoying my workouts so much now is that I am finding the elliptical machine very challenging.   I still have not gained enough stamina to spend more than 30 minutes on the machine.  When I can, I am working out for 30 minutes at the crack of dawn, and 30 minutes more before or right after dinner.   In just three days, I have noticed a slight improvement which shows up as calories 'burned.'   When that last 5 or 10 minutes arrives and I feel like I am floundering, a great rock song can perk me up to get to the finish line.  Eventually, I will hope to increase my time, my speed, the levels of resistance and ultimately the number of calories burned.   The elliptical machine is low (or no) impact.  I am really enjoying this new exercise.   The workouts are very challenging and the music makes it fun.

MONDAY MENU

breakfast 3 poached eggs, two slices turkey 'bacon'                                                 280 CALORIES

lunch       3 oz Salmon filet, iceberg lettuce, balsamic vinaigrette, pumpkin soup     302 CALORIES

dinner      8 oz seafood blend, baby spinach w/balsamic vinaigrette, Potato bisque  337 CALORIES

total calories 919 CALORIES

calories burned

6AM   elliptical 30 minutes       350 calories

6PM    elliptical 30 minutes       360 calories

total calories burned 710 calories

NET CALORIES 209 CALORIES

Seafood Blend on a bed of baby spinach with balsamic vinaigrette dressing, Potato Bisque Soup  337 CALORIES

SUPER BOWL ANALYSIS

Yesterday the Super Bowl took place in Arizona.  More than 110 Million people in the United States, and millions more around the world, watched the New England Patriots defeat the Seattle Seahawks.   Many people watch the game just to see the expensive commercials run by corporate America.  (I am one of those people.)

Is it just me, or does this football look a little bit deflated?

My super bowl is different.   My super bowl is a SOUPER BOWL.   Today, I want to tout how delicious so many of my meals have been when combined with soup.  I started getting into the soup habit when I started eating healthier on the road a few weeks ago. At Jason's Deli and Panera Bread, there are some delicious soup options, for example, Tortilla Soup, that still leave room for a half-sandwich. I have added soup to practically every lunch and dinner prepared at home.

Shopping at Costco, Mariano's and Trader Joe's has been a very rewarding for discovering healthy, low-calorie soup options.   Some of my favorites (1 cup serving) have been:
(1 CUP=8 fl oz.=240 ml)

TRADER JOE'S BUTTERNUT SQUASH SOUP               90 CALORIES
TRADER JOE'S ORGANIC CRAMY TOMATO SOUP     90 CALORIES
TRADER JOE'S SWEET POTATO BISQUE                    130 CALORIES
TRADER JOE'S PUMPKIN SOUP (seasonal)                  100 CALORIES
HEALTHY CHOICE CHICKEN with RICE                       110 CALORIES
HEALTHY CHOICE CHICKEN NOODLE SOUP              90 CALORIES

This is my SOUPER BOWL.   Each one is a winner!

SUPER BOWL ANALYSIS

As I have previously reported, one of my favorite stories that I learned within the past two years from my Rabbi at my Chabad House in Chicago involves a story about the great sage, Rabbi Hillel.   This 2000+ year old story goes something like this: A man interested in converting to Judaism said that he would accept the teachings of Judaism if a Rabbi could teach him the entire Torah (Five Books of Moses) while the prospect stood on one foot.   He first asked this of a Rabbi who was insulted by the 'ridiculous' request.   The prospect was undeterred.  The prospect approached Rabbi Hillel.  Rabbi Hillel rose to the challenge, and he said:

'What is hateful to you, do not do to your neighbor. That is the whole Torah; the rest is commentary - go and study it!'

It is from this famous quote that I have fashioned the name of my 'weight loss plan'.  You could ask me what is the name of my weight loss plan.   You could task me with divulging this information while you stood on one foot.

'What is unhealthy for you, do not eat. That is the whole plan; the rest is commentary - go and have lunch!'

AND HERE IS THE EXPLANATION
WHY THE NEW ENGLAND PATRIOTS 
DEFEATED THE SEATTLE SEAHAWKS IN
THE SUPER BOWL.  

'What was harmful to their team, they did inflict on their opponent.  That explains their success; the rest is commentary - go place your bet for next year.'

SUNDAY MENU 

Breakfast   three eggs, scrambled    two strips turkey 'bacon'                         280 CALORIES
Lunch         3 oz beef, baby spinach with vinaigrette,  creamy corn soup       307 CALORIES
Dinner        4 oz salmon filet, baby spinach w/vinaigrette, pumpkin soup      349 CALORIES

CALORIES BURNED
6AM   30 minutes ELLIPTICAL   340 CALORIES
4PM   30 minutes  ELLIPTICAL  360  CALORIES


NET CALORIC CONSUMPTION  236 CALORIES

ELLIPTICAL

Yesterday morning, after my 5AM weigh-in I hopped on the treadmill and spent one hour 'walking' at 4 mph for 60 minutes. I decided then that it was time to try something new.  I decided to start using the elliptical machine as much as possible.   Before lunch, I returned to the fitness room and set the elliptical machine to a 'calorie burn' program for 60 minutes.   I didn't have 60 minutes in me.   After 30 minutes I felt that I had had enough.   I have the rest of my life to improve my endurance - so there is no reason to try to do more than I am capable of doing.   After thirty minutes, the machine reported that I had 'burned' 322 calories.   I have a baseline from which I can improve.  I will continue to use the treadmill if the elliptical is not available during my workout times.

ELLIPTICAL MACHINE

The chart below only shows the last 30 days.  From January 1 (297 lbs) to January 31 (272.2) progress has been very steady.  If I keep doing what I have been doing - I should find myself in the 260's next week.   From the 'starting gate' of December 24, I have lost 36.3 lbs (11.7% of my body weight)

I have been giving more thought to my moderate weight loss this past week.   Although I was disappointed, I really had no reason to be.   When I analyze the graph produced by MyFitnessPal, I see that my weight has been dropping very regularly in practically a straight line for the past 30 days.   I have re-assessed and I realize that everything is going according to schedule.  I do think that the human body is programmed to try (try hard) to hold onto its warehouse of energy (energy stored in fat cells) as long as possible in the event of real famine.   I have learned that I should not try to predict weight loss in a specific week. Nevertheless, I am very hopeful that next Saturday I will break the '270' barrier and get into the '260's'    My overall weight loss from the 309 lb  'starting gate' is 36.3 lbs.

SATURDAY MENU

BREAKFAST   three poached eggs, 2 strips turkey 'bacon'                                           280 CALORIES

LUNCH             Panera Soba Noodle Bowl with Chicken (new menu item)                   390 CALORIES
DINNER           Salmon Burger, Creamy Corn Pepper Soup, Spinach w/Vinaigrette      257 CALORIES

TOTAL CALORIC CONSUMPTION         927 CALORIES

CALORIES BURNED

5AM  TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
11AM ELLIPTICAL MACHINE 30 minutes              322 CALORIES
7PM   ELLIPTICAL MACHINE  30 minutes              330 CALORIES

TOTAL CALORIES BURNED                                    1252  CALORIES

NET CALORIC DEFICIT      325 CALORIES

PANERA BREAD SOBA NOODLE WITH CHICKEN: Chicken raised without antibiotics, soba buckwheat noodles, fresh spinach, napa cabbage blend, roasted mushroom and onion blend, sesame seeds and cilantro in an umami soy-miso broth.  390 CALORIES