RESPECT...

Throughout the past week at tennis practice, I have been running with the girls.  Each day I require them to do conditioning drills before and after practice.  Even when the temperatures reach the 100s, they give their all and complete the challenges I lay before them.  They push themselves to finish and make themselves better.  Since I have been completing the running with them, I have taken on a much greater respect for what I make them do each day.  They really are amazing girls and I am so proud to be their coach.  My legs are sore, but I am getting more motivated each time they ask..."Coach, aren't you going to run with us?"  Who could say no...

Actions Speak Louder than Words...

I am not a doer.......

I love to talk, discuss, intellectualize and rationalize lots of things in my life.  I spend large amounts of time discussing and planning my next big thing and then feel very satisfied with the idea, yet never move on to making things happen.  Don't get me wrong...I work hard and take care of responsibilities at home and work, but I don't make things happen in my life when it comes to my hopes and dreams.  I need to change that!  I want to  be a doer...I want to make my hopes become realities and my ideas take on some semblance of substance.  If I can start making myself be more proactive then I can begin to enjoy/reap the benefits of all of my wonderful plans and ideas.

So, with this being said, I am in the process of making some things happen.  First, I am organizing a family meal night with my in-laws so that we can spend more quality time together and focus our hearts and minds around good fellowship and God's Word.  Second, I am reconnecting with some treasured friends.  These are guys who meant a great deal to me growing up and played a significant role in my life.  We live just a few miles from each other and sometimes go months without talking.  We are now planning on meeting at least once a month to play tennis, enjoy a meal or just hang out.  Finally, I am rearranging my schedule for my after school commitments to be a more effective teacher and faculty member at my school.  I am creating a study hall for my tennis players and opening up myself to be more available to help students in need.  I hope that by starting with a few important decisions and creating an environment of doing and not just talking, I will be able to continue to build my confidence and self-respect, which will lead to a more fulfilling,successful and healthy lifestyle.

Now it is time to back up my words with my actions!

Perspective and Redirection!

The past two weeks have been filled with heartache and joy!  Two weeks ago, I spent most of my time each day helping my family deal with the loss of my wife's grandmother.  We took a few trips up and down the highway to attend services and spend much needed time with family.  Last week, I went on an annual beach trip with my wife's family.  It was a great time to get away and spend some focused quality time with my family.  Getting to be with my wife, kids and my in-laws after the previous week's emotional roller coaster was such a blessing.  Relaxing at the beach, sharing stories, laughter and sweet fellowship really healed many things in my heart.





I also had the opportunity to spend some time on our way home with my Mom, Step dad, Twin Brother and various other members of my family.  I especially enjoyed the time I got to spend fishing on my Mom's dock with my twin brother.  It is in those special alone times that I am reminded how much I love and miss him.  Our connection is so very special and it hurts more than I realize not seeing him more often.  While we fished, something that our MeMaw taught us to do many years ago, we had some time to talk with each other about what is important in life.  It was during this talk that I came to some conclusions and decisions about my life. 

1. My life is great....I have an amazing family, wonderful friends and abundance from God that is truly remarkable.
2. I love myself...yes, there are many things about myself that I hope to improve and make even better, but genuinely, I love who I am.  I spend entirely too much time focusing on the negative aspects of myself and not enough time appreciating the person I am.
3. I care way too much about money...I waste so much time worried about finances and how good of a job I am doing as a provider for my family that I make myself either worried and/or frustrated to a point where I am not happy about anything. 
4. I am a hard worker....I dedicate myself to the many jobs I do and I try to be the best I possibly can be.
5. I focus entirely too much on weight loss and not enough time on being healthy...my brother helped me regain perspective about what I really want to accomplish in my physical life, I want to be healthy.  I always talk about how I want to avoid the "fad diets" and the "quick fixes", yet I basically create my own diets and quick fixes by pushing to have immediate and mind-blowing results each time I plan a new weight loss goal.  I need to focus on slow and steady and look for real results that last.

It is with these new realizations that I have decided to redirect my focus.  I will continue to work on my summer challenge and use my BodyMedia armband, but I am going to approach it more scientifically.  I want to really look at the information that I receive from my armband and track the times that I am truly working achieve my goals and not just talking a good talk.  Hopefully, by doing some real analysis, I can make the needed to changes to reach my goals....whenever that may be. 

I do have one small victory to report....I made it through the past two weeks of crazy schedules and beach vacation and did not gain any weight.  The simple fact that I was able to be out of my comfort zone and controlled environment and not go crazy with putting in the pounds was pleasing to see today.  One thing I need to take advantage of and work on this week is getting to the gym.

So, next Monday I will post my BodyMedia stats for the week and will include something to work on and a victory.

Two steps forward....Three steps back!

Today I feel like the old me...someone who is easily frustrated, irritated and unwilling to compromise.  I feel that I have made progress in the past year, however, I do notice that old personalty traits do pop up from time to time and drive me a little bonkers!  I know I am suppose to roll with the moments, recognize them, analyze them and deal with them...today has not been one of those days.  Maybe it has to do with the fatigue of the week...both physically and emotionally...or maybe I am not as strong and collected as I have convinced myself that I am.  Maybe I am weak....in body and mind!  I am not losing weight like I should and I have been more resentful of others lately.  Instead of enjoying the successes that I have...limited as they seem right now, I am being driven by the utter failure that my weight loss and personality changes are making me feel right now.  Yes, I realize I am having a huge pity party right now, but it is what it is!  Hopefully, a week away from things and spending some much needed time with my family will help me reposition my perspective.  The intelligent and well-adjusted part of me knows that this is just an emotional reaction to a stressful situation and that everything will level out and I will learn from today, but the less evolved portion of my physche just doesn't seem to care!  Guess I should try and take another two steps forward......I hate this feeling!!!!!!!!!!!!!!!!!!!!!!

In Remembrance of MeMa!

As you probably have noticed...I did not post an update this week.  The main reason for this comes from the fact that I have spent much of the past week helping my wife and our family deal with the loss of her grandmother.  At 93 years old, Mema was an amazing lady.  I loved her very much and I will miss her dearly.  When I met her 15 years ago, I had just lost all four of my grandparents. They each passed away within 9 months of each other.  Mema filled a much needed hole in my life and I loved the opportunities I would get at Thanksgiving and Christmas to sit and talk with her about history, literature and her beloved Savannah, Ga.  These are moments that I will never forget.

Mema and Gran: Happily Married for 70 Years!

Mema discussing history and other family secrets with me at Thanksgiving!

Dancing with Mema at my wedding!

So, with all the running around between here and Virginia, I did not get very productive or complete readings from my BodyMedia system.  I also missed a complete evening of sleep readings because my middle child became sick and I needed to take care of her.  I removed the armband to get her cleaned up in the shower and forgot to put it back on for the evening.  With so much missing data, I felt that I would not have a complete list of viable data to make a post that would truly matter.

I plan on posting again once we return from our beach trip next week.

On a separate note....

To honor the memory of my wife's grandmother, I wrote a poem.  I was not able to share it at her memorial service, so I thought I would share it on the blog.  I love and miss MeMa very much.  She was an incredible lady and someone who touched my life abundantly! 

ELEGANCE

Sun rises over a Savannah skyline,

cascading its golden fingertips across Georgia peaches

 and all the beauty of God's wondrous creation.

The soft coo of a child's laugh,

the warm comfort of a Mother's embrace.

The spirit of a Warrior, with the grace of a Lady.

A distinct Southern drawl

from the mouth of a Southern Belle

filled with wisdom, history and love.

The embrace of a friendship

turned to love, turned to devotion,

turned to eternity!

Brightness in a smile and the countenance of joy

shining through the darkness

in a world filled with pain.

Elegance personified

in the body of a woman,

walking in the love of God towards others.

Sunset on a Richmond landscape

withdrawing its golden fingertips from the

extraordinary gift of a life not soon forgotten.

Even asleep,

warming the hearts and souls of her beloved,

Even asleep,

radiating light throughout the darkness!

Weight Update and Food Forum

Today was my first official weigh-in for the Summer Challenge.....DRUM ROLL PLEASE.....I lost 1 pound!  I could look at the idea of losing 1 pound as a failure for week one, but I choose instead to be happy with the fact that I am one pound lighter this week than I was last week.  It is not the most exciting news to report and I know that I most definitely can do a much better and more consistent job during the week, yet if I truly want to focus on the long term aspects of this life choice, then I choose to be happy with one pound...not satisfied....happy!  Next week starts today!

Now for something new....I would like to create a forum for people to share their healthy culinary ideas about specific food topics each week.  I will begin by sharing a story and a meal idea I prepared and then open the floor for questions/comments/discussion/idea sharing etc...  Please feel free to jump in and post/share your thoughts about the weekly topic. 

This Week's Topic:  SALMON

Last week, I had the opportunity to work with one of my closest friends in the kitchen at the conference center she runs and it was a blast.  Getting back in the kitchen grind, even on a small scale, really got my culinary juices flowing.  I love cooking!  It is one of my greatest passions and I relish the opportunities I have to reclaim some of the old feelings I use to get when I worked in numerous seafood restaurants in high school and college.  After cooking for others all week, I had the opportunity to cook for my favorite customers...my family.  I put together a Salmon dish that I was very excited about and really enjoyed.  

The dish included:

Serrano Lime Baked Salmon

Cajun Sauteed Shrimp

Homemade Panko Crusted Okra

Curry Ginger Mushrooms

Corn on the Cob

Sauteed Broccoli

Whole Wheat Dinner Rolls

The Salmon was the focal point of the dish.  I seasoned it with salt, pepper, mango lime seafood seasoning and baked it with sliced Serrano peppers (seeds included) and lime twists.  The flavor of the lime and chili pepper infused nicely with the fish and was not overpowering to the palate.  I really like the combination of citrus and chili when cooking seafood of any kind, but especially on a meaty fish like Salmon.  The texture of the fish holds up nicely with the boldness of the flavor combinations.

What are some of your SALMON ideas?

"BodyMedia" Week One Wrap-Up: (June 21 - 27, 2011)

I completed my first official week with the BodyMedia FIT Armband system and I must say that I thoroughly enjoy it.  I have been intrigued by the functionality of the system and find myself very interested to see what comes up when I download my daily totals.  I particularly like the sleep duration assessment.  It is interesting to see how long and at what percentage I get real sleep each night.  There are a few things I have found during the week that I will need to keep an eye on to see how truly accurate the data that is being processed turns out to be.  First, I have been imputing my caloric intake each day, or as close an approximation as I have been able to figure it during the week and have kept an eye on the system's calculations for caloric deficit numbers.  According to the numbers for this week, I should be at around an 11,440 calorie deficit mark.  This deficit would indicate a 3 pound weight loss for the week...I shall see tomorrow when I make my official weigh-in.  If the numbers do not add up, I will keep a track of the discrepancies over the first few weeks and see where the differences are falling.  As far as the other categories, I feel like I am getting a pretty good indicator of my total steps, activity rate and sleep percentage.  I realize that the numbers may not be completely perfect, but the data is at least a step in the right direction to see when I am most active and how that activity translates to my overall daily routines.  One thing that keeps the data from being entirely correct is the fact that the armband is not waterproof, so I do not get credited for any steps or activity minutes when I am playing at the pool with the kids.  Again, I am not that concerned with the missing data, because any information is helpful.

So, for my first post I will give my totals and averages for Total Steps, Activity Rate (moderate to vigorous activity) and Sleep Duration/Percentage.  I am also including a product endorsement, completely personal, with no reimbursement being thrown my way.  I just want to include some things that I am finding to be helpful in my continuous journey to a healthful life.  Please feel free to include products that you enjoy and find beneficial.  Thanks again for the support and I will be back tomorrow with a weight update and a dinner discussion....topic: SALMON!

BodyMedia Week One Stats: (6/21/11 - 6/27/11)

Total Steps: 50,167
Average Daily Steps: 7,167

Total Activity Rate: 307 mins.
Average Daily Activity Rate: 44 mins.

Total Sleep Duration: 42 hrs. 44 mins
Nightly Sleep Duration Average: 6 hrs. 6 mins
Weekly Sleep Percentage Average: 86%
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Product Endorsement:

UNCLE SAM: Toasted Whole Wheat Berry Flakes & Flaxseed

I have only tried the "Original" version of the cereal, but it is a great find.  First, it has 4 ingredients: Whole Wheat Kernels, Whole Flaxseed, Salt, Barley Malt.  Second, it is loaded with nutrients: 190 calories, 5g fat, 0.5g sat. fat, 10g fiber, 7g protein and less than 1g sugar per 3/4 cup serving. Third, it is affordable: $2.15 a box (@ Wal-Mart). Finally, it is full of Omega-3 Fatty Acids.  I eat a bowl drizzled with honey in the morning and find it tasty and fulfilling.  For more info visit http://www.attunefoods.com/

The "BodyMedia" Summer Challenge

Hello everyone.....I am finally back.  I am sorry that my hiatus was longer than it should have been, but life does sometimes take over and the last few weeks have been filled with lots of closures and transitions.  Another school year ended, my 12th to be exact and I said goodbye to yet another great group of seniors who blessed me considerably over their 4 years at school.  I have also been swamped with driver's ed, spending some days from 7:30 am - 9:30 pm at school working in both classroom and driving settings.  We also had a very busy start to June...my wife, mother and middle daughter celebrated birthdays, my wife and I celebrated our 11th wedding anniversary and my oldest daughter is just two weeks away from finishing kindergarten.  BUSY, BUSY, BUSY, but such is my life.

Now, to the business at hand!  Since my last challenge, "21 Days of Full Disclosure", I have done quite a good job of maintaining my weight without gaining an excessive amount in the past 2 1/2 months.  On the other hand, I have not done a great job at losing anymore weight either.  About a month ago, I established new goals for myself and I have been trying to meet those goals as much as possible, but the initial excitement surrounding those goals faded rather quickly and I have not been trying as wholeheartedly as I should be to meet the goals I established for myself.  In a recent session with Dr. Wynns, we decided that I do the best when I am faced with a singular challenge that combines a specific goal, exciting ideas and some accountability.  Following that session, Dr. Wynns gave me the assignment of establishing a new challenge for myself designed around the official SUMMER season.  I have researched it and summer technically begins tomorrow, 6/21/11 and ends on 9/23/11.  This time frame gives me approximately a three month challenge window to excel and achieve some of the goals I have had established for some time now.  The assignment was to design a challenge that would focus on exercise, meal planning and accountability.  I had to plan something that I could sustain for three months and that would utilize the blog as a way to keep others informed of my progress.  I was racking my brain trying to come up with an idea when my amazing wife presented me with a great gift on our anniversary. I have wanted for some time now to get a weight/calorie management system that would keep track of my metabolic functions, such as calories burned, steps taken, sleep patterns, rates of activity and allow me to plug in my calories eaten during the day.  The system helps you manage the various aspects of life that are essential for sustained weight loss.  It also acts as a reminder that you can't be slack and hope to make a difference in your life.  My wonderful wife made this desire a reality when she gave me a "BodyMedia FIT Armband" system. 



www.bodymedia.com



This system is great and it gave me the vehicle to design my summer challenge.  I have decided to do The "BodyMedia" Summer Challenge.  The system comes with 3 months free website use of the support system. (You then sign up for a certain amount of subscription time.  I chose the 12 month plan, because you save money with the longer plan activation.)  So, during the 3 month summer season, I am going to track my food intake, exercise program, caloric deficit and sleep patterns in hopes of meeting the goal of reaching 250 pounds by 9/23/11.  Each Monday, I will post a week in review, which will chronicle my total caloric deficit, exercise totals, sleep percentages, total step counts, activity levels, as well as, a general review of my week including interesting health ideas I come across.  I would also like to create a discussion forum on the posts for anyone who would like to talk about a specific topic I post, or just share victories or concerns in your own lives.  I am beginning to get a clearer picture for this blog and I want it to be more interactive.  I really would like to get your opinions, suggestions and ideas on various topics that concern/excite me.  By opening a dialogue, I feel we can all benefit from this challenge and assist each other along this journey.  Thanks again for your patience with my lengthy absence and remember to look for the first "Week in Review" next Monday.

THE HURT LOCKER

In 2009, The Hurt Locker was released in American theaters to rave reviews.  The compelling story of an United States Army Explosive Ordnance Disposal (EOD) team working to clear Improvised Explosive Devices (IEDs) in Iraq was so intriguing and well received that it was awarded the Oscar for Best Picture of the Year.  The movie follows a group of soldiers whose job places them in high-risk and extremely perilous situations.  These men worked in the most stressful conditions imaginable with no concern for themselves, but were dedicated to the safety and well-being of others.  The title of the movie is taken from the large protective outfit worn by the squad member whose job it is to disarm the bombs once they have been located.  It is with utmost respect and thanksgiving that I honor these soldiers in the metaphor I am about to present.....

I have never served in the military.  I have never faced an enemy who is determined to kill me before I kill him.  I have never been called upon to leave my family at a moment's notice to go around the world to protect the freedoms that I so humbly cherish.  I have never faced that kind of enemy....but I have been that enemy.  Of course, I am not an enemy to the freedoms of this country or its people, but in my own life I have caused pain, frustration and placed people I love in situations that are wrought with emotional IEDs!  The number one target of many of these IED attacks has been my loving and devoted wife.  Let me make a quick aside to this point of discussion...it was not until recently that I even realized or recognized that my actions were creating these various situations within my relationship.  I, of course, had been quite ignorant to the fact that my own emotional roller coaster was affecting others.  In recent weeks, I have started to look outside of my own little bubble and actually see the amazing people in my life that have quietly and bravely lived through many tense moments.  In the midst of the various episodes I viewed as being the end all, be all of importance, my wife stood by me with love and support.  Each time I "raged against the machine" and complained about how wounded I was and how no one truly realized what I was going through, she suited up.  The times when my anger took over and I lashed out at the world that most certainly was against me, my wife approached the hidden explosive, wrapped her arms around it and held on in hopes that her love and concern would be enough to diffuse the situation.  Most of the time, her knowledge and skill led her to success and yet, on occasion, even her superior knowledge was not enough to overcome the nature of the BOMB!  It was on these occasions that my wife truly exemplified the essence of Walking in Love towards others.  No matter how many times I had emotional eruptions, no matter how many times I wavered on what I wanted to do and who I wanted to be, no matter how many times I blamed everything under the sun for my displeasure and disillusionment....she was there.  She bore the brunt of the shrapnel and just stayed...arms firmly wrapped around me...repeating to me that I was "God's Best" and that I was "Completely, Complete" and that I should view myself the way God views me.  She withstood all the sadness, all the pain, all the frustration, all the ignorance, all the baggage, everything I threw at her and she did it without complaint!  She stood firmly beside me while I took the time I needed to figure out exactly what was at the root of my unhappiness and when I began to come out of the shadows, she was still there!  We have all heard the old saying that the people we hurt the most are the people we love!  I see that now.  I know that my wife withstood the hardships and never wavered in her love for me. Now, The first thing she will say about reading this post is that the things I have described made up only a small portion of the life we have shared over the past 15 years.  She will point out all of the happy times and the abundance of blessings that we have enjoyed and look at the difficult moments as drops in the bucket of a life filled with joy and excitement and she would be correct.  Our life together has been and continues to be incredibly blessed.  We share a wonderful home with 3 amazingly beautiful and talented children.  We laugh together often and love each other deeply.  Today, I am healthy enough and strong enough to acknowledge my shortcomings and seek forgiveness for those actions that have caused others to feel sorrow, stress and pain.  Today, I am brave enough to talk about the realities of myself that have been hidden in many ways from others.  Today, I am humble enough to accept myself for who I am and strive to continue working on who I can be.  Today I am blessed to be a Son of God and to share in all the abundance that comes with that and today, I am lucky enough to be married to my best friend, my greatest cheerleader and one of the most amazing women I know.  T...I love you a Circle! Thanks for never giving up on me!  I pray that the remainder of our life together is filled with continued abundance and is free of any further IEDs....but, I know if one of those horrible little hidden devices is found in the future, you will climb right back in that HURT LOCKER and face the challenge...because that is who you are and that is why the people you love are so thoroughly blessed to have you on their side and in their lives!

Setting Goals.....

Unfortunately, my hiatus from the blog was a little longer than I expected.  I have realized in the past couple of weeks that I am a very goal driven individual.  When I set a tangible goal, I tend to keep a much stronger focus on that goal and consequently my success rate is much higher.  During my 21 days of focused food logging, I accomplished a great deal.  I lost 22 pounds, fell below 300 for the first time in years and came to some pretty amazing realizations.  Since then, I have found myself in a similar pattern of floundering around, making a bunch of excuses and holding pretty steady on the weight front.  The past cycle of set goal, work to reach goal, reach goal, become satisfied, turn satisfaction into laziness, turn laziness into excuses, use excuses to avoid further goal setting and accomplishments has been in full effect.  For the last 3 weeks, I have been sitting around, enjoying my success and convincing myself that everything has changed....and you know how the saying goes, "the more things change, the more they stay the same!"  Today I am finally making an effort to move beyond the "glory" of my previous triumph and push past this wall of excuses to begin what I am calling ROUND 3!  In ROUND 1, I came to grips with the reality that I needed to seriously do something with my life to try and prolong it as much as I possibly can...Presto, the blog was born.  In ROUND 2, I set a goal to fall below 300 pounds during a strenuous and detailed look at my eating habits...Mission Accomplished.  As I step back into the ring for ROUND 3, I will confront the endless excuses that I have continued to make throughout my life and fight back with a series of small, attainable goals that I hope will keep me going for a lot longer than in the past.  I have broken these goals into 4 categories and will share them with everyone here on this post.  Along with my goals, I have also established some rewards for myself to act as a bridge between milestones that will allow me the opportunity to celebrate my accomplishment, without derailing my determination to forge ahead.  As always, your prayers, support and love will be most helpful in this next ROUND.  I know at times I have been inconsistent, but I am still fighting and this is a fight I intend to win!
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GOALS

Daily: Keep Food Log, Workout (including a 1-2 mile run), Help around the House, Read with the Kids, Play with the Kids, Talk with my Wife, Read Bible, BLOG, Facebook a Friend.

Weekly: Workout 5 out of 7 days, Lose 2 - 4 pounds, Keep Food Log 6 out of 7 days, Blog 3-5 times, Call Family, Call Friends, Write a Letter, Mow Grass and do Yard Work, Contact Former Students.

Monthly: Write for a possible Book, Lose 15 - 20 pounds, Take my Wife on a Date, Take each of My Kids Out Individually at Least Once, Workout 20 out of 30 days, Blog 12 - 20 times, Read 1 - 2 Books, Have Friends over for Dinner.

Yearly: Get a Physical, Run (2) 5K races, Lose 100 - 110 pounds, Read 15 - 25 Books, Complete a Home Improvement Project, Travel with My Family, Visit Family, Complete a Draft of a Book.
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REWARDS

* Download (1) iTunes track per (2) pounds lost 
* Take a fishing day or play a round of golf per (20) pounds lost
* Purchase a Calorie Management System when I reach (250) pounds
* Go to a choice sporting event (i.e. baseball, football, hockey, etc...) per (60) pounds lost 
* Go to the Biggest Loser Ranch for a week after (85) pounds lost
* Take a weekend trip with my Wife to NEW YORK after breaking (200) pounds
* Chaperon a School Trip to Europe once I reach my goal weight of (185) pounds
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COMING SOON:

(A Glance at Future Posts)

The Hurt Locker
21 Days of Revelation: Part 1 (Physical Healing)
21 Days of Revelation: Part 2 (Financial Healing)
21 Days of Revelation: Part 3 (Emotional Healing)
Beyond the 21 Days: Forgiveness and Love

Thanks Mom...I Love You!

This past weekend, to kick off our Spring Break vacation, I loaded up the van and headed south with my wife and 3 kids to visit Grandma and the gang.  Now, to give you an idea of how my family is situated, my Mom and her husband live approximately 1000 steps from my older brother and his family, another 500 steps from my twin brother and his family and about 1/2 mile from my older sister and her family.  Needless to say, our family is what you might call CLOSE!  Taking the trip down to the beach to spend the weekend is a wonderful opportunity for my children to see 10 of their cousins, their aunts and uncles and to hang out with Grandma and Grandpa.  Our visit this year was great!  We spent four wonderful days hanging out with family, riding the ferry, visiting the Aquarium, fishing in the lake and sharing many meals together.  It is such a blessing as a father to see my kids enjoy the town in which I grew up.  I love those moments when I can share a bit of my childhood with my kids.  One of the biggest treats this year was the effort my Mom made to make healthy, whole grain snacks and fresh fruit available while we visited.  Now growing up, my family would not have been confused with health food activists.  Don't get me wrong, vegetables were readily available, but so were lots of sugary snacks, soft drinks and traditional "Southern Fried" fare.  Our culinary world was very typical of a 1980's southern family.  These days my Mom does a much better job of watching what she eats and prepares, but Sun Drop and other guilty pleasures are hard habits to break.  In the past I headed south with the knowledge that I would eat what was available and enjoy the company of my family, however, like I said earlier, Mom had a surprise in store.  This trip, we enjoyed grilled meats and veggies, whole wheat pasta, fresh fruit, multi-grain snacks, no sugar added ice cream cones (snack size), turkey bacon, roast with carrots and potatoes and many other wonderfully healthy treats.  The one time we did indulge in a guilty pleasure was on the final day of our visit when we went to lunch at a local Mexican Restaurant that serves exceptional cuisine.  I ordered my meal, consumed half of it, boxed the rest up and left it in the fridge when we headed home.  What a great trip and what a wonderfully caring and loving Mom I am so blessed to have.  Thanks Mom for the effort you make to provide me with healthy options that fit with my new life choice.  Thanks for always loving me with no strings attached and for being there to pick me up and dust me off when life threw me a challenge I found difficult to overcome.  Thanks for sharing movie nights, phone calls, tears, laughter, joy and sorrow over the years.  Thanks for being proud of me and the person I have become.  Thanks for helping make me the man I am today and thanks for being a shining example of the love of God here on earth.  You are...to borrow your favorite word....an "AWESOME" Mom and words cannot do justice to the love I feel for you in the depths of my soul.  I am so blessed to call you my Mom and so honored to call you my friend.  I LOVE YOU ALL THE WAY TO THE MOON AND BACK!   

Under 300....

Sorry for the recent absence from writing....the past couple of weeks have been filled with tennis matches, school trips and Spring Break vacations.  As I posted in the FINAL WRAP UP, I lost 19 lbs during my 21 days of disclosure.  It was such a motivating time and one filled with incredible revelations for me as an individual.  I plan on creating a separate post about that at a later date.  For this post, I want to focus on something equally as motivating and encouraging and something that I have yearned for and desired now for over 2 years.  As of Friday, 4-8-2011, I am no longer in the 300 club.  When I weighed that morning, I came in at 298 lbs, bringing my 28 day weight loss total to 22 lbs and moving me under 300 pounds for the first time since March of 2009.  It was such a relief and exciting moment to get on the scales and not see a three at the beginning of the flashing red digits.  Thanks for all the support and well wishes over the past month.  Hopefully, this is just the beginning and I can stay focused on reaching my goal of weighing 250 lbs by July when my family and I take our annual beach trip,  So long 300....I don't plan on visiting you again anytime soon!

THE FINAL WRAP-UP!

On Saturday, 3/11/2011, I began a 21 day odyssey of tracking and reporting the food I was eating.  During that time I focused on watching and calculating certain amounts of specific nutritional standards each day.  Some days I did extremely well and others I could have done a lot better.  I tried to open myself to the vulnerability of what I was doing and for the most part achieved that during the last three weeks.  In all honesty, there were a couple of moments when I did falter and make a choice that was not the best (i.e. a KitKat candy bar or two), which at the time I did not "fully disclose" and for that I apologize.  I realize that there are still some lingering issues I face with being completely open about the food I eat and I must strive to work harder and not allow embarrassment or shame to affect me in my honesty.  Outside of the candy bars, everything that went into my body was documented and shared.  Even though I did fall short on a couple of occasions, the accountability and desire to be as honest as possible, did get me through several other moments of weakness when old habits began to creep in and push me off of my path.  The only issue I feel guilty about is not sharing those weak moments earlier.  I still have these feelings of needing to be perfect and not letting others down because of my poor decisions.  I know that is the main thing I still need to work on and I hope that I will continue to make progress toward becoming stronger.  The one positive out of those poor decisions and one thing that should have allowed me to be more open, is that on the days I did slip up and eat something that was not the best choice, those were the days when I was low on my calories and fat and could have easily fit the candy into the daily totals and been OK.  The stigma of "oh no, I ate the candy", which has been bred in many over eaters who try to "be good" and "stay strong" just devoured my psyche and put up a mental wall that I chose not to break down.  It is one of those by-products of a life filled with "dieting" and "weight roller coasters" that seems to always be lurking in the back of my mind.  So, there is a truer sense of "Full Disclosure" and it is something that frees me now to be able to share the results of the past 3 weeks.

When I began 3 weeks ago, I weighed 320 lbs.  By watching what I ate, limiting my poor choices and exercising (even just a little), I now weigh............

301 lbs

That's right....I lost 19 pounds in 21 days.  It is an amazing feeling!  Just knowing that I was able to lose that kind of weight by basically watching and charting what I ate is so encouraging.  I worked out some, but not as much as I should and I still faltered on occasion with the rogue candy bar here and there and yet I lost 6% of my total weight and now stand on the doorstep of something that has not been a part of my life in a few years...the 200s!  I want to thank everyone who supported me during the 21 Days of Full Disclosure...henceforth known as the 21 Days of Semi-Full Disclosure and who continue to support me in every choice I make in life.  I am still keeping my journal and still maintaining my goals each day.  I will continue to try and make exercise a more significant part of my day and will also continue to work on breaking the habit of hiding choices that embarrass me.  I will also continue posting to the blog with regularity and tracking my success into the future.  Thanks again everyone......and do not fear.....you have not heard the last of me!

Full Disclosure: Entry #21 (Friday 4/1/2011)

Day #21....It All Comes Down to This!   


Food Log:

Breakfast: PowerBar Energy Bar. (250 calories, 5 fat, 2.5 sat. fat, 10 protein, 5 fiber )

Lunch: Chicken Sandwich w/ Pretzels, Apple. (655 calories, 11 fat, 3.5 sat. fat, 44 protein, 6 fiber)

Dinner: 2 cups of Tracey's Veggie Bean Soup, Turkey Grilled Cheese Sandwich. (556 calories, 11.1 fat, 4.6 sat. fat, 37.2 protein, 10.2 fiber)

Snacks: 5 Organic Ginger Snap Cookies (130 calories, 3.5 fat, 0 sat. fat, 1 protein, 0 fiber)

Total Nutritional Data: 1591 calories, 30.6 fat, 10.6 sat. fat, 92.2 protein, 21.2 fiber

Water: 82 oz.

Exercise: N/A

Wrap Up:  All will be revealed in the FINAL WRAP-UP!

Full Disclosure: Entry #20 (Thursday 3/31/2011)

Day #20....The Eve of the End!   


Food Log:

Breakfast: FiberOne Bar. (140 calories, 3.5 fat, 1.5 sat. fat, 2 protein, 9 fiber )

Lunch: SmartOnes Salisbury Steak. (280 calories, 9 fat, 3.5 sat. fat, 18 protein, 3 fiber)

Dinner: Broiled Salmon, Sauteed Beans, Red Potatoes, Corn on the Cob, Sauteed Onions. (653 calories, 8.5 fat, 1 sat. fat, 58 protein, 12 fiber)

Snacks: Turkey Sandwich w/ Pretzels, 5 Organic Ginger Snap Cookies (662 calories, 12.5 fat, 1.5 sat. fat, 42.5 protein, 2.5 fiber)

Total Nutritional Data: 1735 calories, 33.5 fat, 7.5 sat. fat, 120.5 protein, 26.5 fiber

Water: 92 oz.

Exercise: N/A

Wrap Up:  Well, tomorrow is the final day of this 3 week trial.  I am hoping to see great success and that this will be just the beginning of a future filled with better choices and a healthier lifestyle.  The past 20 days have been challenging and rewarding....the proof will be in the proverbial pudding!

Full Disclosure: Entry #19 (Wednesday 3/30/2011)

Day #19....A very busy day...one step closer to the finish line!   


Food Log:

Breakfast: Kashi Trail Mix Bar. (140 calories, 5 fat, .5 sat. fat, 6 protein, 4 fiber )

Lunch: SmartOnes Creamy Rigatoni w/ Broccoli and Chicken. (280 calories, 5 fat, 2.5 sat. fat, 19 protein, 3 fiber)

Dinner: 6 oz. Jenni-O Turkey Smoked Sausage, 1 cup Brown Rice, 1 cup Teriyaki Veggies. (580 calories, 10 fat, 4.5 sat. fat, 34 protein, 7 fiber)

Snacks: Baked Tostitos w/ Salsa, PowerBar Energy Bar (310 calories, 7.5 fat, 2.75 sat. fat, 14 protein, 7 fiber)

Total Nutritional Data: 1310 calories, 27.5 fat, 10.25 sat. fat, 74 protein, 21 fiber

Water: 92 oz.

Exercise: N/A

Wrap Up:  I have decided that Salsa is a wonderfully versatile condiment.  It is low in calories and fat, it adds a nice spicy flavor to your food and it can transform normal everyday meals into something a little more exciting.  I think I am going to use it more often in my cooking in the future!

Full Disclosure: Entry #18 (Tuesday 3/29/2011)

Day #18....As I come down the homestretch...I am getting excited to learn the overall results of the past 3 weeks.  I can't believe it has come and gone so quickly.....   


Food Log:

Breakfast: Kashi Trail Mix Bar. (140 calories, 5 fat, .5 sat. fat, 6 protein, 4 fiber )

Lunch: 2 oz. of Grilled Chicken, Grilled Onions, Grilled Asparagus, 1 Red Potato.  (298 calories, 2 fat, .5 sat. fat, 25.5 protein, 8 fiber)

Dinner: 10 oz. Sauteed Shrimp, Steamed Veggies (broccoli, squash, zucchini, onions, green peppers), 1 cup Zatarain's Red Beans and Rice, 1 Whole Wheat Tortilla. (652 calories, 3.5 fat, 0 sat. fat, 75 protein, 11 fiber)

Snacks: 1 cup Breyers Fat Free Ice Cream, Cake Cone (195 calories, 0 fat, 0 sat. fat, 9 protein, 9 fiber)

Total Nutritional Data: 1485 calories, 20.5 fat, 3 sat. fat, 125.5 protein, 34 fiber

Water: 82 oz.

Exercise: N/A

Wrap Up:  A fulfilling day.  I enjoyed my day at work, the tennis team won our match 9-0, I had dinner with my family and a dear friend and the weather was beautiful.  3 more days until the Final Wrap-Up....the anticipation is strangely invigorating!

Full Disclosure: Entry #17 (Monday 3/28/2011)

Day #17....Monday, Monday, Monday....at least the rain/snow and cold weather turned into a lovely afternoon, including a wonderful lunch with my Dad.    

Food Log:

Breakfast: Kashi Trail Mix Bar. (140 calories, 5 fat, .5 sat. fat, 6 protein, 4 fiber )

Lunch: 12 inch Subway Turkey Sub w/o Cheese on a Whole Wheat Roll, Baked Lays.  (690 calories, 11 fat, 3 sat. fat, 40 protein, 12 fiber)

Dinner: 2 cups of Zatarain's Red Beans and Rice, 1 Whole Wheat Tortilla, 28 Baked Tostitos, 6 tbsp. Salsa, 1/8 cup of Part Skim Mozzarella Cheese, Romaine, Organic Cherry Tomatoes. (892 calories, 10.5 fat, 2.75 sat. fat, 33.5 protein, 23 fiber)

Snacks: 1 cup Breyers Fat Free Ice Cream, Cake Cone (215 calories, 0 fat, 0 sat. fat, 9 protein, 9 fiber)

Total Nutritional Data: 1937 calories, 26.5 fat, 6.25 sat. fat, 88.5 protein, 48 fiber

Water: 72 oz.

Exercise: N/A

Wrap Up:  It was such a nice opportunity to see and have lunch with my Dad.  He is a great reminder of how important it is to keep up with my efforts to get healthy.  About 14 years ago, my Dad had quintuple bypass heart surgery.  He made a full recovery and has made the most of his second lease on life.  He is in great shape today and enjoying life.  He plays golf three times a week and is very active in his church and community.  My Dad will turn 70 years old next year and I am so happy that we have had the opportunities to enhance our relationship over the past 14 years.  I asked him recently if he would be willing to give me a picture of his surgery scar as a reminder why it is so important for me to stay my course and succeed.  He agreed and I know that he supports me in my decisions and that he is proud of the man I am.  I want to make him even prouder when I accomplish my goal and reach my ideal level of health and wellness.  Thanks Dad for the visit and the important reminder...I Love You!

Full Disclosure: Entry #16 (Sunday 3/27/2011)

Day #16....Sunday, a day for reflection and relaxation with family.  Our family is saddened today by the loss of my wife's uncle early this morning.  He passed away from complications with lung cancer.  We did not know him as well as we would have liked, but we loved him and will miss him.  Our thoughts and prayers are with our family in Virginia this day.    

Food Log:

Breakfast: Pancakes, Syrup, 3 slices of Turkey Bacon, 8 oz. of Orange Juice. (575 calories, 7.5 fat, 1.5 sat. fat, 11 protein, 1 fiber )

Lunch: 2 oz. 93/7 Hamburger, 1 Whole Wheat Roll, 3 97% Fat Free Hebrew National Hot Dogs, 2 Whole Wheat Buns, 2 tbsp. Homemade Slaw, Pretzels.  (555 calories, 10.4 fat, 1.5 sat. fat, 43.7 protein, 11.4 fiber)

Dinner: 4 oz. Lemongrass Grilled Chicken, 1 Red Potato, Grilled Onions, Grilled Asparagus, 2/3 cup of Whole Kernel Corn. (513 calories, 5 fat, 1 sat. fat, 48 protein, 10 fiber)

Snacks: 1 bag All Natural Organic Popcorn. (270 calories, 4.5 fat, 0 sat. fat, 9 protein, 9 fiber)

Total Nutritional Data: 1913 calories, 27.4 fat, 4 sat. fat, 111.7 protein, 31.4 fiber

Water: 92 oz.

Exercise: N/A

Wrap Up:  The only thing I will say today is that I love my family and I am very blessed to share my life with them.  We never know when our brief moment on earth will be over, so choose to enjoy every minute of it and take care of the ones you love.

Full Disclosure: Entry #15 (Saturday 3/26/2011)

Day #15....Two Weeks are in the books and the end of the line is approaching.  The most noticeable differences I have seen over the past fortnight include: more energy, lighter feeling, better focus, less guilt and desire to keep going.  By keeping track of my food consumption and nutritional standards, it has become obvious why losing weight has been so difficult.  The simple fact that I stuffed myself full of food that was more emotionally and psychologically satisfying, as opposed to, truly and purely necessary for physical activity and health, has become much more apparent.  Even though I knew all the information about healthy eating, the lack of focus and direction I chose to employ in my life was crippling me in my ability to make a real change.  Perspective is an incredible thing and whenever you get the slightest reminder of how important it is in your life, it is a game changer.  I look forward to completing the final 6 days of this trial and then incorporating what I have gained into a more consistent and lifelong choice!    

Food Log:

Breakfast: Thomas' Everything Bagel, 2 Egg Whites, 1/8 cup of Part Skim Mozzarella Cheese, 8 oz. Orange Juice. (458 calories, 7 fat, 3 sat. fat, 22.5 protein, 3 fiber )

Lunch: 1-97% Fat Free Hebrew National Hot Dog, 4 oz. 93/7 Hamburger, 2 Whole Wheat Dinner Rolls, 1 Lite Whole Wheat Hot Dog Bun, Grilled Onions, 3 tbsp. of Homemade Slaw, Vegetarian Chili, Fresh Tomato and Romaine.  (554 calories, 12.85 fat, 3 sat. fat, 45.55 protein, 12.6 fiber)

Dinner: 6 oz. Whole Wheat Spaghetti, 1 cup Lite Ragu No Sugar Added Tomato and Basil Sauce, 3 rolls, Salad (Romaine, Cherry Tomatoes, Broccoli, Green Peppers, Carrots, Fat Free French Dressing). (1043 calories, 10 fat, 0 sat. fat, 33.5 protein, 32 fiber)

Snacks: 1/2 cup Breyers Fat Free Vanilla Ice Cream w/ Cone. (105 calories, 0 fat, 0 sat. fat, 3 protein, 3 fiber)

Total Nutritional Data: 2160 calories, 29.85 fat, 6 sat. fat, 124.4 protein, 50.6 fiber

Water: 92 oz.

Exercise: Arc Trainer (30 mins./2 miles @ 3 resistance), Stationary Bike (30 mins./7 miles @ Level 10), Lower Body Weights Workout (quads, hamstrings, calves, glutes).

Wrap Up:  Even though I went over my calories by a little, I feel good about the day.  I had a great workout and am beginning to push myself a little more on the aerobic machines, including using more resistance and working at higher levels.  I also am glad that I have begun incorporating weights into my workouts.  It is nice feeling like I am really working my body and I look forward to seeing the results of turning the fat in my body to more lean muscle.  Feeling strong physically is also helping me feel strong mentally and emotionally. 

Tracey's Veggie Bean Soup

Here is the recipe for my wife's incredible Veggie Bean Soup....Enjoy!

Ingredients:
1 32 oz. carton of fat free chicken or vegetable broth
2 cans of 98% fat free cream of celery soup
2 cans of water
1 can of great northern white beans
1 can of garbanzo beans
8 oz. of frozen peas (about 1/2 of a bag)
1 small onion, chopped
1 1/2 cups of carrots, sliced
1 cup of broccoli, finely chopped
1/2 box of Barilla Whole Grain medium pasta shells

1. Boil and drain noodles according to package directions.
2. Steam onions, carrots, and broccoli in separate pot.
3. Drain and rinse great northern white beans and garbanzo beans.
4. Combine all ingredients in large pot over medium heat. Add pepper to taste and bring to a boil. Simmer about 10 minutes to allow flavors to combine.
5. Serve with whole wheat rolls or grilled cheese sandwiches. The soup is especially yummy with a little shredded cheese sprinkled on top.

Nutritional Information:
Serving Size - 1 cup
Calories - 113
Fat - 1.3g
Saturated Fat - 0.3g
Polyunsaturated Fat - 0g
Monounsaturated Fat - 0g
Trans fat - 0g
Total Carbohydrate - 21.8g
Fiber - 4.6g
Sugars - 2.7g
Protein - 5.1g

Full Disclosure: Entry #14 (Friday 3/25/2011)

Day #14....Vacation Day...I am not sure what the occasion is, but I won't argue when I get a random vacation day and the opportunity to be home with the wife and kids!  Today was also a very successful exercise day and another chance to get on the back deck and grill in the wonderful weather!

Food Log:

Breakfast: Bacon, Egg and Cheese Burrito, 8 oz. Skim Milk. (393 calories, 11 fat, 4 sat. fat, 32.5 protein, 1 fiber )

Lunch: SmartOnes Spicy Thai Chicken and Rice Noodles.  (520 calories, 8 fat, 1 sat. fat, 30 protein, 4 fiber)

Dinner: 2-97% Fat Free Hebrew National Beef Franks, 2-2 oz. 93/7 Beef Sliders, 1/2 slice 2% American Cheese, 2 Whole Wheat Rolls, 2 Lite Whole Wheat Hot Dog Buns, 4 tbs. Homemade Light Cole Slaw, 1/2 cup Fat Free Vegetarian Chili, Grilles Veggies (Mushrooms, Onions, Green Peppers, Cherry Tomatoes), 2 Grilled Red Potatoes, Fresh Tomatoes and Romaine Lettuce.  (1030 calories, 16.6 fat, 3.75 sat. fat, 68 protein, 27 fiber)

Snacks: 1/2 cup Breyers Fat Free Vanilla Ice Cream, Cake Cone. (90 calories, 0 fat, 0 sat. fat, 3 protein, 3 fiber)

Total Nutritional Data: 2048 calories, 35.5 fat, 8.75 sat. fat, 133.5 protein, 35 fiber

Water: 120 oz.

Exercise: Treadmill (35 mins./2 miles @ 3 incline), Elliptical (50 mins./4 miles @ Level 10), Upper Body Weights Workout (arms, chest, back, shoulders)

Wrap Up:  Getting back to the gym was great.  I really enjoyed the variation of the workout I did.  I used the treadmill to get my heart rate going, hit the weights, pushing a little harder than last time and finished with a tougher level and longer Elliptical session.  According to the machine, I burned around 750 calories on the Elliptical alone.  Dinner was great!  Instead of making large burgers with whole slices of cheese and big buns, I made small 2 oz. sliders, used 1/4 of a slice of cheese per burger and served them on a small whole wheat roll.  It allowed me to have the taste of the burger that I wanted, while controlling the amount of fat and sat. fat I consumed.  Grilling the veggies and potatoes gave them great flavor and added a little something extra to the meal.  When I eat burgers and hot dogs, I have to eat chili and slaw....call it a Carolina thing if you will.  In order to allow me to enjoy my North Cakalaki fix, I chose Fat Free Vegetarian Chili and I made my own slaw.  For the slaw I used pre-shredded cabbage and carrots and added 1/2 cup Lite Kraft Mayo w/ Olive Oil, Salt, Pepper, Cider Vinegar and a little Sugar.  I also limited myself to 1 Tbsp. of the slaw per burger and hot dog.  I am learning that the important part of managing my meals is to have at least a taste of the things I enjoy without going overboard.

Full Disclosure: Entry #13 (Thursday 3/24/2011)

Day #13....Not much to discuss....I did cover the Driver's Ed class today, which is just one of the many hats I wear!  Tomorrow is Friday and a chance to hang with the family!  

Food Log:

Breakfast: 3/4 cup of Kashii Berry Blossoms Cereal, 8 oz Skim Milk. (190 calories, 1 fat, 0 sat. fat, 10 protein, 5 fiber )

Lunch: SmartOnes Chicken Enchilada Suiza, Apple.  (355 calories, 5 fat, 2 sat. fat, 11 protein, 6 fiber)

Dinner: 1 Egg, 2 Slices of Whole Wheat Toast, 4 Slices of Turkey Bacon, 1 Slice of 2% Cheese, 3 Pancakes, 1/8 cup Log Cabin Original Syrup, Strawberries. (775 calories, 20 fat, 5 sat. fat, 32 protein, 11 fiber)

Snacks: Cheese Quesadilla, Pretzels, Reduced Fat Cheez-Its. (516 calories, 9 fat, 2.5 sat. fat, 18 protein, 4 fiber)

Total Nutritional Data: 1836 calories, 35 fat, 9.5 sat. fat, 71 protein, 26 fiber

Water: 82 oz.

Exercise: N/A

Wrap Up:  The urge to snack at night when I go to bed is beginning to become more of an issue lately.  So far I have been able to combat it by drinking more water.  The water helps curb the craving until I can get to sleep....I do not think I have ever been so hydrated as I have during the past 13 days.  I am excited about the opportunity to get back to the gym tomorrow...I have missed it this week.  Hopefully, I will be able to find a more consistent way to work in a workout during the week...I was not successful this week!  Tennis Practice at least gets me outside and moving....so that is a plus.

Full Disclosure: Entry #12 (Wednesday 3/23/2011)

Day #12....Hump Day...ready for Friday and a much needed Vacation Day! 

Food Log:

Breakfast: FiberOne Bar. (90 calories, 2.5 fat, 1 sat. fat, 1 protein, 5 fiber )

Lunch: Tai Pei Shrimp Fried Rice.  (460 calories, 12 fat, 1 sat. fat, 14 protein, 4 fiber)

Dinner: Homemade Veggie Bean Soup, Grilled Cheese. (741 calories, 16.1 fat, 7.6 sat. fat, 39.2 protein, 25.2 fiber)

Snacks: Reduced Fat White Cheddar Cheez-Its. (130 calories, 4 fat, 1 sat. fat, 3 protein, 1 fiber)

Total Nutritional Data: 1421 calories, 34.6 fat, 10.6 sat. fat, 57.2 protein, 35.2 fiber

Water: 82 oz.

Exercise: N/A

Wrap Up:  A busy day capped off with another win for the Tennis Team.  I love when my wife makes her Veggie Bean Soup.  It is a fantastic meal full of flavor and nutrition.  She uses a mixture of Great Northern Beans, Chickpeas, Garden Peas, Carrots, Broccoli, and Onions and mixes them with Whole Wheat Pasta, 98% Fat Free Cream of Celery Soup and Reduced Sodium Chicken Broth....Delicious!

Full Disclosure: Entry #11 (Tuesday 3/22/2011)

Day #11....Halfway Home...Today included a wonderful session with Dr. Wynns...it is always nice to share and discuss the positive things going on right now and yet still focus on some practical strategies to keep things moving in the right direction.  Thanks Doc! : ) 

Food Log:

Breakfast: 3/4 cup of Banana Nut Cheerios, 8 oz. Skim Milk (190 calories, 1 fat, 0 sat. fat, 9 protein, 1 fiber )

Lunch: SmartOnes Home Style Beef Pot Roast, Apple.  (245 calories, 4.5 fat, 2 sat. fat, 17 protein, 7 fiber)

Dinner: 4 oz. Sauteed Shrimp, 1 cup Zatarain's Reduced Sodium Red Beans and Rice, 2 Slices 10 Grain Bread.  (430 calories, 3 fat, 0 sat. fat, 36 protein, 13 fiber)

Snacks: Subway 6 inch Turkey Sub w/o cheese on Wheat Bread, Baked Lays (410 calories, 6.5 fat, 1.5 sat. fat, 20 protein, 6 fiber)

Total Nutritional Data: 1275 calories, 15 fat, 3.5 sat. fat, 82 protein, 27 fiber

Water: 96 oz.

Exercise: Tennis Practice

Wrap Up:  In today's Wrap Up, I wanted to discuss the way I saute my food here at the house.  Many people see the word saute and immediately jump to the idea of using clarified butter or a heavy oil.  Traditional sauteeing typically calls for the use of one of these fats, however, to keep things a little healthier in our house, my wife and I use a small amount of Organic Extra Virgin Olive Oil and then deglaze our pans with Fat Free and Reduced Sodium Chicken or Vegetable Stock.  Getting the nice char on the food from the hot EVOO, (thanks for the shorthand Rachel Ray), and finishing with the richness of the stock, really helps develop the flavor of out meats and veggies.

Full Disclosure: Entry #10 (Monday 3/21/2011)

Day #10....Just another Manic Monday! 

Food Log:

Breakfast: 1 tbsp. Reduced Fat JIF Peanut Butter, 1 Slice of 10 Grain Toast. (175 calories, 7 fat, 1.25 sat. fat, 9 protein, 4.5 fiber )

Lunch: SmartOnes Pasta Primavera, Apple.  (315 calories, 4 fat, 2 sat. fat, 11 protein, 7 fiber)

Dinner: 6 oz. Jennie-O Lean Smoked Turkey Sausage, 1 cup Zatarain's Reduced Sodium Red Beans and Rice, Sauteed Brocolli, Whole Wheat Rolls.  (620 calories, 8.5 fat, 3.75 sat. fat, 40.5 protein, 11 fiber)

Snacks: SmartOnes Mandarin Orange Chicken, Pretzels, Cheddar Cheese Quakes Rice Snacks (750 calories, 10.5 fat, 1 sat. fat, 16 protein, 5 fiber)

Total Nutritional Data: 1860 calories, 30 fat, 8 sat. fat, 76.5 protein, 27.5 fiber

Water: 114 oz.

Exercise: Rest Day...after 3 straight days at the gym!

Wrap Up:  In this post, the "snacks" kind of stand out....first of all, I did not eat these all at one time...second of all, I decided that on certain days I am going to spread out two smaller meals during the afternoon, versus one larger meal due to time crunch in preperation of my daily meals.  Without the "snack", I would have been far too low on my calorie intake and I was able to add them in without blowing away my Fat or Sat. Fat count.

Full Disclosure: Entry #9 (Sunday 3/20/2011)

Day #9....Ahhhh, Sunday afternoon was filled with food, family and March Madness.  I decided to grill out for the second straight day to take advantage of the beautiful weather and the extra time I had around the house.  I must admit that I was inspired by the wonderful meal my family and I enjoyed with our friends on Friday night.  Just standing on the back deck, watching the kids play and using my charcoal grill/smoker made for a wonderful day!

Food Log:

Breakfast: Grits, 1 Slice of Turkey Bacon (225 calories, 2 fat, .5 sat. fat, 7 protein , 2 fiber )

Lunch: BBQ Chicken Wrap w/ Grilled Veggies, Raw Veggies, Turkey Bacon and Kraft Reduced Fat Mayo w/ Olive Oil, Pretzels.  (682 calories, 13 fat, 2 sat. fat, 59 protein, 19 fiber)

Dinner: Honey Glazed/Cedar Plank Smoked Salmon w/ Lime, Buitoni Mixed Cheese Tortellini, Sauteed Green Beans, Whole Wheat Rolls.  (824 calories, 16.5 fat, 4.5 sat. fat, 72 protein, 5 fiber)

Snacks: PowerBar Harvest Grain Energy Bar (250 calories, 5 fat, 2.5 sat. fat, 10 protein, 5 fiber)

Total Nutritional Data: 1981 calories, 36.5 fat, 9.5 sat. fat, 148 protein, 31 fiber

Water: 128 oz.

Exercise: Treadmill (15 mins./1 mile @ 5 incline), Arc Trainer (30 mins./2.5 miles), Elliptical (50 mins./5 miles @ level 8)

Wrap Up:  Using the leftover chicken and veggies made for a nice and fulfilling lunch and helped keep the refrigerator from collecting unused containers of food.  The Smoked Salmon recipe came from the package of Cedar Planks I used and was very tasty.  I really enjoyed the workout and was proud of how much I did on the Arc Trainer...my first experience with the machine lasted about 8 mins. and was less than exciting.  Seeing not only improvements in my weight (still keeping the total loss a secret until the end of my 21 days), but also in my stamina at the gym continues to be an exciting motivator.  Getting close to the halfway point and I feel like I might be hitting my stride!

Full Disclosure: Entry #8 (Saturday 3/19/2011)

Day #8....What a fantastic day.  Each and every day I get the chance to spend with my family is precious.  With the busy schedule that I keep during the week I am learning to allow much more time on the weekends to hang out and focus on time with my wife and kids.  It was also a great day for eating as I was able to have enough time to plan and create meals that helped meet the nutritional goals I have set for myself.  Having the extra time to put together meals is something I need to work on during the week, so I am not missing my caloric intake so frequently.

Food Log:

Breakfast: 1 Egg, 2 Red Potatoes, 1 Slice of Multigrain Toast, 1 Slice Turkey Bacon, Green Tea. (513 calories, 7.5 fat, 2 sat. fat, 21 protein , 10 fiber )

Lunch: InnovAsian Spicy Beef and Broccoli, Sesame-Ginger Mushrooms, Brown Rice w/ Black Beans, Corn, Peppers and Onions, Apple.  (843 calories, 11 fat, 3 sat. fat, 47.5 protein, 17.5 fiber)

Dinner: 4 oz. BBQ Grilled Chicken Breast, 1 Ear of Corn on the Cob, Assorted Grilled Veggies, 2 Slices Garlic Multigrain Toast, Sauteed Snap Beans  (567 calories, 8 fat, 1 sat. fat, 52 protein, 17 fiber)

Snacks: PowerBar Harvest Grain Energy Bar (250 calories, 5 fat, 2.5 sat. fat, 10 protein, 5 fiber)

Total Nutritional Data: 2173 calories, 31.5 fat, 8.5 sat. fat, 130.5 protein, 49.5 fiber

Water: 148 oz.

Exercise: Treadmill (20 mins./1.2 miles @ 3 incline), 30 mins. Express Workout (mix of step aerobics and weight training), Exercise Bike (20 mins./4.5 miles @ level 10)

Featured Meal: InnovAsian Spicy Beef and Broccoli w/ Sesame-Ginger Mushrooms
                        

For this lunch, I used a meal by InnovAsian and added a little of my own upgrades.  InnovAsian included in their meal the spicy sauce, seasoned beef and the broccoli and carrots.  First, I heated 2 tsp. of Organic Extra Virgin Olive Oil for about 2 mins., then I tossed in the veggies and beef and stir fried them for about 2 mins. Next, I added the spicy brown sauce, reduced the heat to medium-high and cooked the veggies and beef in a covered pan for about 7 mins.  While that was cooking, I cut and sauteed some mushrooms in a Sesame-Ginger sauce.  I added a little extra ground ginger just to heighten the flavor.  I took a cup of leftover brown rice that we had mixed with black beans, onions, peppers and corn and heated it in the microwave for about 2 mins.  As you can see, I plated the rice in the center of the dish by scooping it into a measuring cup and surrounded it with the Beef and Broccoli mixture.  I topped it all with the Sesame-Ginger Mushrooms and threw on a nice sprig of flat leaf Italian Parsley for a little garnish.  This was a simple and easy way to brighten up and add a personal touch to a boxed frozen meal.    

Wrap Up:  It was great to hit my nutritional marks and to see that I can plan meals that are calorie dense and still tasty.  Going forward, I am going to try and take more time the night before to prepare breakfasts and lunches that will give me a stronger caloric start to my day.  After one week of doing the food tracking, I have noticed that I back load a large number of my calories for the day, because I do not have very calorie dense meals in the mornings and afternoons.  If I can plan a little better and have the meals available before I leave for work in the morning, I know I can become more consistent with getting to my calorie goals.  Also, I have now made it to the gym on consecutive days and am loving it.  It is a great feeling of accomplishment to get to the gym and get in a workout.  My energy levels have been greater and I have had a much more satisfied feeling about the day.  One week is in the books...only two more to go and hopefully this routine will me my new habit!

Full Disclosure: Entry #7 (Friday 3/18/2011)

For the post today, I am not including the usual breakdown of the food I have eaten.  I am unable to give a complete disclosure of the nutritional amounts because my family and I had dinner with some very close friends who made an incredible meal.  Unfortunately, I do not have the nutritional breakdown of the meal so my numbers would be skewed and incomplete.  I can say that the meal included grilled chicken, steak and vegetables.  We also enjoyed a guacamole appetizer with sweet potato crisps.  It was a very healthy selection and one I truly enjoyed.  I will get back to the complete breakdown of my meals beginning Saturday, which will mark the one week anniversary of this endeavor.  It has been a very nice week and I am seeing promising results.  I will add that I did get to the gym today and completed a nice cardio workout that included: 35 mins./3 miles on the elliptical machine and 30 mins./6 miles on the stationary bike!  Have a great weekend everyone and enjoy this beautiful weather!

JB

Full Disclosure: Entry #6 (Thursday 3/17/2011)

Day #6...a good day with a strong and smart decision!

Food Log:

Breakfast: FiberOne Bar. (90 calories, 2.5 fat, 1 sat. fat, 1 protein, 5 fiber)

Lunch: SmartOnes Chicken Enchilada Suiza. (290 calories, 5 fat, 2 sat. fat, 11 protein, 3 fiber)

Dinner: 4 oz. Whole Wheat Linguini, 1 cup Classico Roasted Garlic and Carmelized Onions Spaghetti Sauce, 1/2 Multigrain Demi Baguette, Salad w/ Fat Free French Dressing. (890 calories, 10.5 fat, 1 sat. fat, 29.5 protein, 30 fiber)

Snacks: Grilled Cheese Sandwich, Rice Works Crisps (370 calories, 12.5 fat, 3 sat. fat, 20 protein, 9 fiber)

Total Nutritional Data: 1640 calories, 30.5 fat, 7 sat. fat, 61.5 protein, 47 fiber

Water: 114 oz.

Exercise: Tennis Practice

Wrap Up:  The best part about the day had nothing to do with how I exercised or what I ate.  My biggest accomplishment centered around what I did not eat.  Someone in my department brought a lovely selection of Doughnuts to work and as I walked into the office I was confronted with a difficult decision.  Just a week ago the same box of doughnuts were sitting in the office and I chose to enjoy 2 of the deliciously sweet morsels.  Fortunately, when I was confronted with the same choice today, I passed on the doughnuts completely.  Knowing that I was going to be posting my choices on the blog helped keep me focused on the importance of saying no and feeling good about myself, as opposed to saying yes and feeling happy for a short moment.  It was a nice feeling to have!

Full Disclosure: Entry #5 (Wednesday 3/16/2011)

Day #5...a nice day at work and a great win by the tennis team.  I am beginning to notice that I feel better during the day and have less and less of the rundown, sluggish feeling that I was experiencing on days when I was not watching the amounts of food I was eating.  I am also noticing that the snacks during the day are really helping ti curb my cravings and I am appreciating the approach to eating much more these days...a healthy alternative to my recent past!

Food Log:

Breakfast: Total Raisin Bran, 8 oz. of Skim Milk. (169 calories, 1 fat, 0 sat. fat, 11 protein, 5 fiber)

Lunch: Kahiki brand General Tso's Chicken, Apple. (395 calories, 4.5 fat, .5 sat. fat, 8 protein, 5 fiber)

Dinner: 2 Eggs, 3 pancakes, 4 slices of Butterball Turkey Bacon, 1/4 cup Log Cabin All Natural Maple Syrup, 16 oz of Orange Juice. (860 calories, 18 fat, 5 sat. fat, 33 protein, 2 fiber)

Snacks: Roast beef and Cheese sandwich, Full Circle Organic Natural Popcorn. (480 calories, 11.5 fat, 3 sat. fat, 34 protein, 17 fiber)

Total Nutritional Data: 1904 calories, 35 fat, 8.5 sat. fat, 86 protein, 29 fiber

Water: 82 oz.

Exercise: Once again I sacrificed going to the gym for other issues.  This continues to be the one hurdle I have yet to get over on a consistent basis. I know it is not because I do not want to workout, I just do not prioritize it the way I need to on a daily basis.

Wrap Up: One thing that my wife did tonight to make dinner a little more accessible for my eating plan was to make the pancakes we had with our Dinner/Breakfast in a more heart healthy way.  Using the HeartSmart Bisquick Pancake Mix, she used 1 1/3 cups of skim milk, 2 egg whites, and 2 cups of the mix.  This helped reduce a serving of the pancakes cholesterol from 40 mg to 0 mg.  It also reduced the overall calorie, fat and sat. fat count as well.  They were very delicious and it was nice to enjoy a comfort food without the guilt or concern...Thanks Honey!