Accountability Post – 6/24/15

“Let a man walk ten miles steadily on a hot summer’s day along a dusty English road, and he will soon discover why beer was invented.” – Gilbert K. Chesterton

I may not have walked ten miles, and it may not have been a dusty English road, but after yesterday, I needed a beer. I had the day off from work, so I spent a bunch of time outside working on my lawn. I also walked two miles, and cleaned out our refrigerator, so I treated myself. I went and bought a six pack of Left Hand Brewery’s Milk Stout Nitro. I enjoyed one of those bottles last night while recording Podvocacy.

What’s more interesting is that even with treating myself to a cold beer, I still came in far under my adjusted calorie budget. All of that combined with not having to go to work made for a pretty solid day.

Calorie diary – 6/23/15

Budget: 21171
Total consumed: 1588


1. This is adjusted by MyFitnessPal for the exercise that was entered.


Weekly Accountability – 6/22/15

“We can’t blame the technology when we make mistakes.” – Tim Berners-Lee

For my wedding anniversary, my wife bought me something that is, ostensibly, supposed to help me with losing weight. It’s called a Misfit Shine, and it’s something that she bought for herself a few months ago, and has enjoyed using. Misfit is basically a competitor to FitBit, and the Shine is a small disc shaped fitness tracker that can be worn a number of ways.

I wear it on my wrist as a fitness band, and it does (I think) a pretty good job of tracking activity as well as sleep. As an added bonus, it syncs with MyFitnessPal, and plugs the calories I’ve burned through activity into my MyFitnessPal profile. I’ve been using it for a little less than a week, so I’ve only got a small sample size to work with, but I really enjoy this new technology. I’m looking forward to seeing how accurate it is, and if it will actually help me continue to lose weight.

As far as last week goes, it had its ups and downs. I had a few days where I wasn’t as good as I should have been in terms of calories, and I had a couple of days where I was way under where I should have been. For the week, I was under my calorie budget, but that’s partially because of Saturday, when I didn’t eat very much and worked out twice.

Calorie Diary – 6/15-6/21
Budget: 130901
Total consumed: 12277


1. This is adjusted by MyFitnessPal for the exercise that was entered.

Accountability – 6/17/15

“Every day brings new choices.” – Martha Beck

Unfortunately, the previous day’s choices have a way of haunting you…and yesterday’s choices weren’t great. I was doing pretty well, until dinner. I started craving Popeye’s fried chicken, and I gave into that craving. I worked out pretty hard toward the end of the night, but the Popeye’s shot me in the foot.

I had two pieces of chicken, one biscuit and an order of onion rings. That’s a lot of calories (although, it tasted really good, and it satisfied my craving). While working out to burned a lot of those calories, it wasn’t quite enough. I still ended up over my calorie budget for the day.

What I realized as I was eating that chicken, is that I’ve started back down the road that I was on before I started this journey to get healthier. When I began, I decided that I wasn’t going to eat meat, primarily as a way of keeping out of fast food restaurants. I’ve done pretty well, but this past weekend, plus tonight makes it seem like I’m going in the wrong direction. I now have
to renew my focus and get back to where I was a few weeks ago.

Thanks again for taking the time to read this.

Calorie diary – 6/16/15

Budget: 18451
Total consumed: 2025


1. This is adjusted by MyFitnessPal for the exercise that I entered.

Weekly Accountability – 6/15/15

“Good habits formed at youth make all the difference.” – Aristotle

Over the last few years, I’ve tried numerous times, with varying degrees of success, to lose weight. As I’ve done so, I’ve tried to stress to my kids how the habits that I learned as a kid ended up getting me into the predicament I’m in. When I was a kid, I had a really high metabolism, and was always pretty skinny. It didn’t matter how much I ate, I never gained any weight. As a result, I ate a lot, and it was all pretty bad for me.

Unfortunately, some of those bad habits that I’ve been trying to curb came back to haunt me this weekend: I ate meat every day this weekend. We had pizza together as a family on Friday night. My wife and I celebrated our anniversary on Saturday night, which we did by going to the 1940s Ball in Boulder, and then we went out for a steak dinner. Yesterday, my family went to Steak N Shake for lunch, and I had a burger…because that’s pretty much the only thing to eat at Steak N Shake.

I will point out, though, that I did a good job all weekend of managing my calories and most of the other categories that I track on MyFitnessPal1. For the week, I was under my calorie budget by about ten percent, and there wasn’t a single day last week where I went over my calorie budget.

Today is a new day, and this week is a new week, and I have another chance to change the bad habits that I’ve spent my life accruing.

Weekly Calorie diary – 6/8-6/14

Budget: 11745
Total consumed: 104972


1. Except sodium. That continues to be a problem.
2. This is adjusted by MyFitnessPal for the exercise that I entered.

Weigh In – Milestone Monday

“Life isn’t a matter of milestones, but of moments.” – Rose Kennedy

Mrs. Kennedy is right. Milestones aren’t how we should judge our lives, but they can be helpful when trying to reach a goal.

Today I reached one of my milestones. I weighed in this morning, and I am at 200 pounds. That represents a 25 pound loss since I started this journey approximately 6 weeks ago. I am hopeful that I will continue to be as successful as I have been recently, and that sooner rather than later, I will reach my goals.

Accountability – 6/12/15

“I’m trying to cut down a little on eating, on sodium, keep my blood pressure down, which is tough. Because I love food! I do, but it’s unfair how everything that’s bad for you tastes so good, and all the good stuff, veggies and green things, doesn’t match up.” – Ice Cube

Sunflower seeds are my downfall. I love them. I like to get a jumbo bag and just eat and spit until they’re all gone. Since I started this journey to get healthier, the one thing that has kept cropping up as a problem is my sodium intake. On MyFitnessPal, the goal that they set for me when I signed up was 2300 mg of sodium a day. I usually eat somewhere in the 3000 range, and one of the big reasons is my love for sunflower seeds.

The scary thing about it is that I’ve been very good about tracking how many sunflower seeds I eat at at time. I keep a measuring cup at my desk at work, and I measure out a serving, and that’s all I eat in a day. It’s scary to think about how much sodium I was getting when I wasn’t measuring them out and just munching every day.

Let’s take yesterday as an example.

nutrients - 061115

As you can see, I had a pretty good day yesterday. I ate less than 1300 calories, barely went over on fat and sugar, and almost hit my protein goal. But, I had 3186 mg of sodium. And, it’s easy to see why, when 1 serving of sunflower seeds has 1280 mg of sodium. From now on, I think I’m going to try and kick sunflower seeds. I would almost be better off eating a kid size order of McDonald’s french fries than eating the sunflower seeds.1.

Calorie diary – 6/11/15
Budget – 14782
Total consumed – 1289

As always, thanks for following me on my journey.


1. A kid size order of McDonald’s french fries has 110 calories, 5 grams of fat, zero cholesterol, and 65 mg of sodium. Looks like I might’ve been better off.
2. This is adjusted by MyFitnessPal for the exercise that I entered.