Got carbs?

Back in springtime, I started using an app (Lose It) on my phone to track what I eat.  It lasted three weeks before I fell off the wagon, and I just recently got back to using it regularly.  I find that it not only helps me see what I eat, but also how many steps I take in a day.  It's kind of a hassle to do the log, but if I keep up on it, I have a very clear picture of how my consumption and exercise patterns are changing.  It syncs with the iPhone Health app, which I'm using to track my sleep, or lack of.  I intend to make using it a habit by October 15.   The first rule of creating a habit is to commit to thirty days.  I am at Day 4.
I came across an article through that app about the basics of carb digestion and what happens inside the body.  You can read it here.  Tracking carbs has been a real eye-opener for me.  I've never done it before, and was surprised to find that I'm in the healthy carb range of 45-65% of my diet in spite of my love for wine, beer, bread, and desserts.  I must be getting my share of fiber because my other half says I fart enough for two people.  I am craving bread like crazy today and purposely denying myself that pleasure after having two dry pieces of sourdough toast as part of my breakfast.  Tonight, I'll get a nice chunk of carbs in a well-deserved Squatters IPA, some black beans and quinoa, and just skip the bun on the lean burger.
Tons of tomatoes in the garden along with a harvest of over 15 spaghetti squash mean lots of antioxidant-loaded veggies and some good yellow veg fiber coming my way.  Hopefully, we don't get slammed by frost for a few more weeks and the red globes of love keep coming.  Thanks to a late nip of frost in mid-May, the himrod and concord grapes are sweetening later than usual this year for a sweet fall treat.  Yum.  The fall radishes and salads have been planted, too.

Freaky Friday stat of the week:  I'm minus-2 more El Bees for the week, which featured a killer Millcreek hike with the dogs and two decent suburban hikes in the foothills of the Wasatch.  Averaging just over 5 miles walked per day with one day off.  Started light stretching again to prep for a Monday night yoga class.  Habits and stuff...

Looking ahead:  Off to San Jose for work this weekend and a quick visit with my cousin who is super health conscious.  I'm sure I'll eat sensibly while there.  Sunday is my work day and it will be hard to get my 10K steps in unless I walk the stadium at lunch.  I will be away from home seven of the next nine days, so it might be a challenge to stay on track.  However, I'm enjoying seeing the changes my body is going through and want to see more of it.  I just need to pack my walking shoes and get out of the hotel right after I wake up.  My new motto...  JUST.  DO.  SOMETHING.

Happy weekend to you, my week's just beginning.

Back on the tracks

A very busy summer full of nearly 80K miles flown and 100+ days spent working on the road since June 1 have made it extremely difficult to remain committed to the process.  Now things have begin to slow a little bit, I've began to raise my own awareness of how important it is to log food and drink every day, and make a conscious effort to walk more.
June and July were a weight loss disaster, as I ate and drank my way through close to 60 days on the road, including a much-craved double BBQ meal day in Kansas City, that must have left my body asking WTF.  In August, I went to France for three weeks and came back eight pounds LIGHTER than when I left. It must have been the fact that I walked an average of four miles per day, every day I was there.  I also ate far less for most of the trip than I do at home, so I have tried to keep that going.  Since August 1, I am down 11 pounds and feel like I am in the correct frame of mind, but having trouble executing the exercises.  My doc says I am more on track, but would like to see better results.  The key is to log my food each meal, and then see where I can cut carbs and fat.  Also, I need to watch late night eats after work, and limit myself to one beer instead of three.
I've set a goal of losing 60 lbs by March 15, and I am 11 pounds closer today than I was the last time I posted in this blog.  Time for a hike...

WTFriday

Only down 4 total since starting.  Damn.   With all the hiking and lighter eating while camping last week, I dropped (again) the two that I gave back when I was jammed on the road.  Sitting for 12-15 hrs a day at work is killing me.
So, I'm researching fitness bands to help keep me on task.  The Fitbit seems to be the one I like, wears like a watch, tracks movement and sleep, and sends friendly reminders through a phone app, and is fairly discreet.  Anyone else have one they really like?
I'm also researching a new plan for eating and slow cleansing.  I've looked at two very different ones, and neither really made me want to dive in, and none of them look very easy to maintain based upon my situation.  I can have bacon, but no coffee.  Salad, but no dressing.  Fruit, but no sugar.  WTF?  In the meantime, trying to keep my intake of starches and gluten down, fiber up, and only eat lean grilled meats and fish.  It's harder than I thought it would be.  Dessert or alcohol is way out, although I did sneak a couple of beers in Moab.  I feel like such a rebel.
The fishing trip I had planned to take over the next few days was abruptly canceled to deal with a downed power line.  Instead, I have yard projects and garage cleaning to keep me busy.  Maybe I can sneak away during the week... I seriously need to convene with the fish.
Have a great weekend.

What The Farking Fark

Looking at options to do a slow cleanse to reset my system.  I am not interested in going seven days and digesting only juice.  I don't have time for that.  Each of the programs I have seen involve giving up sugar, starchy veggies, grains and legumes, gluten, eggs, and dairy for the first week or up to thirty days, then sometimes easing small amounts back in.  What's left?  Veggies, some fruit, and organic protein.  Oh, also no alcohol (wine is supposed to be GOOD for you, I thought)  or caffeine (seriously, WTF?), but I can have baked bacon.  So, I trade my DAILY coffee for a slice bacon twice a week? WTF-WTF-WTF!!!  All I can say is, APPROACH WITH PRUDENCE AND EXTREME CAUTION.  A monster is about to be released.

I did well over the weekend full of travel.  After the barbecue feast in Saint Louis, I ate very well, healthy portions and close to the guidelines I have been researching.  I made good exercise each day except Saturday.  When I jumped on the scale today... -1 from Friday.   For some reason I can't put the number here.  I can only put the amount lost.  It's a high wire, at the moment.  I'll get there.

I can do this.

Back in the saddle (but not the right one)

Friday again.  This week it means getting into a flying tube and going halfway across the country to earn a buck.  Instead of a 737 or even an A319, I am traveling in an Embraer 175.  It should be called the Sardine.  Roomier than a CRJ, these things are tight in coach, especially for a guy my size.  Incentive, rearing its head again… I know, I know.

So, for the week, I’m down one more, and added in a routine of light resistance calisthenics to compliment the walking.  I am one-tenth of the way to my goal.  I am dreadfully out of shape, so I am taking it easy and easing into it.  I still need to get the bike down off the hook and get out for a ride.  April is pretty busy for me.  Insane schedules and over half the month on the road make time to cycle at home rare.  Tonight, I’ll be in the hotel gym for an hour on a bike, after a walk down to the river after I get out of this damn plane.   St. Louis barbecue is on the menu tonight.

Fourth Friday

I need you to help keep me honest about something.  I can't be trusted, so I'm not hiding anymore.

I am obese, and I am sick of it.  It's not only unhealthy, it's embarrassing to me, and I need to make a change.  There it is.

A February visit to the doc gave me a nice fat dose of wakethehellup after seriously neglecting my health for a while.  I know I've needed to really pay more attention to what I put in my body, and how much of it.  So, since the first of March, I began to diligently watch what I intake, limiting the hours I intake, and trying to get no less than 30 minutes each day of walking or some other exercise to get rid of that intake, plus some extra.   Doc said it's important to consider the role that stress is allowed in my life, and that exercise would help me deal with that better, perhaps taking on a secondary role as a mental release mechanism.  The main goal is to get physically lighter.  Much lighter.  So I began paying attention a month ago and making more of an effort to take a walk every day, at very least.  Doc also suggested that I make this journey public and hope my friends can help keep me honest about it all.

So...This little place is where I will spill my guts about my journey.  I'm tired of where I am physically and if I want to enjoy my retirement years, I need to get my act together NOW.  Doc says I need to drop 50, even more.  Damn...  I've tried a lot of things that weren't the answer, but I've always been pretty private about it.  Today, I come out of that hole.

In 28 days, I'm down four.  Only four, but without putting forth much effort over the last four weeks.  I don't feel any different, and I really don't feel like I've done much to that end.  But, four is four.  It's also about 8% closer toward my goal.  I can't run much because of bad knees.  I'm not much on swimming.  I like yoga and cycling, so I took a yoga class in January and February.  I've fallen off the wagon several times since beginning.  I skipped the last two yoga classes because I thought the teacher was going too fast.  But, I've also made conscious good choices for dinners out on the road, and spent time in three hotel workout facilities in the last month.  I can go harder, faster, further.  The weather is improving, and I have fewer excuses to stay in.  The bike needs to come down off the hook and I need to see if I can still fit into my bike pants.  That should prove to be good for a laugh.  Should I post a picture?

Today, I remind myself that a journey of a thousand miles begins with a single step.  I've made it that far.